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  6. Tofu vs. Cheese sandwich

Tofu vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between tofu and cheese sandwich

  • Tofu has more iron; however, cheese sandwich is richer in phosphorus, vitamin B2, selenium, vitamin B1, manganese, vitamin B3, and vitamin B6.
  • Cheese sandwich covers your daily phosphorus needs 41% more than tofu.
  • Cheese sandwich has 2 times less iron than tofu. Tofu has 5.36mg of iron, while cheese sandwich has 2.62mg.
  • Tofu contains less saturated fat.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Crackers, wheat, sandwich, with cheese filling.

Infographic

Tofu vs Cheese sandwich infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more CalciumCalcium +71.6%
Contains more IronIron +104.6%
Contains more CopperCopper +20.6%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +152.9%
Contains more PhosphorusPhosphorus +293.8%
Contains more ManganeseManganese +79%
Contains more SeleniumSelenium +173%
~equal in Zinc ~0.87mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B1Vitamin B1 +342%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +1533.3%
Contains more Vitamin B5Vitamin B5 +814.7%
Contains more Vitamin B6Vitamin B6 +455.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +326.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Cheese sandwich DV% diff.
Polyunsaturated fat 2.699g 9.166g 43%
Phosphorus 97mg 382mg 41%
Sodium 7mg 839mg 36%
Iron 5.36mg 2.62mg 34%
Fats 4.78g 25g 31%
Vitamin B2 0.052mg 0.427mg 29%
Selenium 8.9µg 24.3µg 28%
Vitamin B1 0.081mg 0.358mg 23%
Monounsaturated fat 1.056g 10.351g 23%
Manganese 0.605mg 1.083mg 21%
Calories 76kcal 497kcal 21%
Carbs 1.87g 58.2g 19%
Vitamin B3 0.195mg 3.185mg 19%
Saturated fat 0.691g 4.129g 16%
Vitamin B6 0.047mg 0.261mg 16%
Calcium 350mg 204mg 15%
Folate 15µg 64µg 12%
Fiber 0.3g 3.1g 11%
Vitamin B5 0.068mg 0.622mg 11%
Magnesium 30mg 54mg 6%
Choline 28.8mg 5%
Vitamin B12 0µg 0.12µg 5%
Potassium 121mg 306mg 5%
Copper 0.193mg 0.16mg 4%
Protein 8.08g 9.8g 3%
Cholesterol 0mg 7mg 2%
Vitamin C 0.1mg 1.5mg 2%
Vitamin A 21µg 2%
Vitamin K 2.4µg 2%
Zinc 0.8mg 0.87mg 1%
Net carbs 1.57g 55.1g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.13mg 0%
Threonine 0.402mg 0.298mg 0%
Isoleucine 0.435mg 0.383mg 0%
Leucine 0.713mg 0.698mg 0%
Lysine 0.452mg 0.344mg 0%
Methionine 0.108mg 0.167mg 0%
Phenylalanine 0.428mg 0.472mg 0%
Valine 0.446mg 0.438mg 0%
Histidine 0.221mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2542.2%
Contains more ProteinProtein +21.3%
Contains more FatsFats +423%
Contains more CarbsCarbs +3012.3%
Contains more OtherOther +427.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +880.2%
Contains more Poly. FatPolyunsaturated fat +239.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.