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  6. Tofu vs. Goat cheese

Tofu vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between tofu and goat cheese

  • Tofu is richer in iron, manganese, and selenium, yet goat cheese is richer in vitamin B2, copper, phosphorus, and vitamin A.
  • Daily need coverage for saturated fat for goat cheese is 100% higher.
  • Tofu contains 7 times more manganese than goat cheese. Tofu contains 0.605mg of manganese, while goat cheese contains 0.093mg.
  • Tofu contains less saturated fat.
  • Goat cheese has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Cheese, goat, semisoft type.

Infographic

Tofu vs Goat cheese 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
6
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more CalciumCalcium +17.4%
Contains more IronIron +230.9%
Contains more ZincZinc +21.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +550.5%
Contains more SeleniumSelenium +134.2%
Contains more PotassiumPotassium +30.6%
Contains more CopperCopper +192.2%
Contains more PhosphorusPhosphorus +286.6%
~equal in Magnesium ~29mg

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
4
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more FolateFolate +650%
Contains more CholineCholine +87%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +488.7%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Tofu Goat cheese DV% diff.
Saturated fat 0.691g 20.639g 91%
Vitamin B2 0.052mg 0.676mg 48%
Iron 5.36mg 1.62mg 47%
Vitamin A 407µg 45%
Copper 0.193mg 0.564mg 41%
Phosphorus 97mg 375mg 40%
Fats 4.78g 29.84g 39%
Protein 8.08g 21.58g 27%
Cholesterol 0mg 79mg 26%
Manganese 0.605mg 0.093mg 22%
Sodium 7mg 415mg 18%
Calories 76kcal 364kcal 14%
Monounsaturated fat 1.056g 6.808g 14%
Polyunsaturated fat 2.699g 0.709g 13%
Vitamin B12 0µg 0.22µg 9%
Selenium 8.9µg 3.8µg 9%
Vitamin B3 0.195mg 1.148mg 6%
Calcium 350mg 298mg 5%
Folate 15µg 2µg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B5 0.068mg 0.19mg 2%
Vitamin E 0.01mg 0.26mg 2%
Choline 28.8mg 15.4mg 2%
Carbs 1.87g 0.12g 1%
Fiber 0.3g 0g 1%
Zinc 0.8mg 0.66mg 1%
Vitamin B6 0.047mg 0.06mg 1%
Vitamin B1 0.081mg 0.072mg 1%
Potassium 121mg 158mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 0.12g N/A
Magnesium 30mg 29mg 0%
Sugar 0.62g 0.12g N/A
Vitamin K 2.4µg 2.5µg 0%
Tryptophan 0.12mg 0.227mg 0%
Threonine 0.402mg 0.805mg 0%
Isoleucine 0.435mg 0.893mg 0%
Leucine 0.713mg 1.861mg 0%
Lysine 0.452mg 1.549mg 0%
Methionine 0.108mg 0.575mg 0%
Phenylalanine 0.428mg 0.859mg 0%
Valine 0.446mg 1.485mg 0%
Histidine 0.221mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +1458.3%
Contains more WaterWater +85.7%
Contains more ProteinProtein +167.1%
Contains more FatsFats +524.3%
Contains more OtherOther +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +280.7%
Contains more Mono. FatMonounsaturated fat +544.7%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.