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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 B12.
  • Daily need coverage for Saturated Fat from 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.

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
7
:
3
Goat cheese
Goat cheese
Contains more Calcium +17.4%
Contains more Iron +230.9%
Contains less Sodium -98.3%
Contains more Zinc +21.2%
Contains more Manganese +550.5%
Contains more Selenium +134.2%
Contains more Phosphorus +286.6%
Contains more Potassium +30.6%
Contains more Copper +192.2%
Equal in Magnesium - 29
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Calcium +17.4%
Contains more Iron +230.9%
Contains less Sodium -98.3%
Contains more Zinc +21.2%
Contains more Manganese +550.5%
Contains more Selenium +134.2%
Contains more Phosphorus +286.6%
Contains more Potassium +30.6%
Contains more Copper +192.2%
Equal in Magnesium - 29

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
:
9
Goat cheese
Goat cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.5%
Contains more Folate +650%
Contains more Vitamin A +1622.4%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1200%
Contains more Vitamin B3 +488.7%
Contains more Vitamin B5 +179.4%
Contains more Vitamin B6 +27.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.5
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.5%
Contains more Folate +650%
Contains more Vitamin A +1622.4%
Contains more Vitamin E +2500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1200%
Contains more Vitamin B3 +488.7%
Contains more Vitamin B5 +179.4%
Contains more Vitamin B6 +27.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Goat cheese
Goat cheese
Contains more Carbs +1458.3%
Contains more Water +85.7%
Contains more Protein +167.1%
Contains more Fats +524.3%
Contains more Other +308.3%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Goat cheese
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 Carbs +1458.3%
Contains more Water +85.7%
Contains more Protein +167.1%
Contains more Fats +524.3%
Contains more Other +308.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -96.7%
Contains more Polyunsaturated fat +280.7%
Contains more Monounsaturated Fat +544.7%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -96.7%
Contains more Polyunsaturated fat +280.7%
Contains more Monounsaturated Fat +544.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Goat cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tofu Goat cheese Opinion
Net carbs 1.57g 0.12g Tofu
Protein 8.08g 21.58g Goat cheese
Fats 4.78g 29.84g Goat cheese
Carbs 1.87g 0.12g Tofu
Calories 76kcal 364kcal Goat cheese
Sugar 0.62g 0.12g Goat cheese
Fiber 0.3g 0g Tofu
Calcium 350mg 298mg Tofu
Iron 5.36mg 1.62mg Tofu
Magnesium 30mg 29mg Tofu
Phosphorus 97mg 375mg Goat cheese
Potassium 121mg 158mg Goat cheese
Sodium 7mg 415mg Tofu
Zinc 0.8mg 0.66mg Tofu
Copper 0.193mg 0.564mg Goat cheese
Manganese 0.605mg 0.093mg Tofu
Selenium 8.9µg 3.8µg Tofu
Vitamin A 85IU 1464IU Goat cheese
Vitamin A RAE 407µg Goat cheese
Vitamin E 0.01mg 0.26mg Goat cheese
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.072mg Tofu
Vitamin B2 0.052mg 0.676mg Goat cheese
Vitamin B3 0.195mg 1.148mg Goat cheese
Vitamin B5 0.068mg 0.19mg Goat cheese
Vitamin B6 0.047mg 0.06mg Goat cheese
Folate 15µg 2µg Tofu
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 2.4µg 2.5µg Goat cheese
Tryptophan 0.12mg 0.227mg Goat cheese
Threonine 0.402mg 0.805mg Goat cheese
Isoleucine 0.435mg 0.893mg Goat cheese
Leucine 0.713mg 1.861mg Goat cheese
Lysine 0.452mg 1.549mg Goat cheese
Methionine 0.108mg 0.575mg Goat cheese
Phenylalanine 0.428mg 0.859mg Goat cheese
Valine 0.446mg 1.485mg Goat cheese
Histidine 0.221mg 0.589mg Goat cheese
Cholesterol 0mg 79mg Tofu
Saturated Fat 0.691g 20.639g Tofu
Monounsaturated Fat 1.056g 6.808g Goat cheese
Polyunsaturated fat 2.699g 0.709g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
30%
Goat cheese
Minerals Daily Need Coverage Score
59%
Tofu
64%
Goat cheese

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 408mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 19.948g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Goat cheese
Goat cheese is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.