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Tofu vs. Muenster cheese — In-Depth Nutrition Comparison

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What are the differences between tofu and muenster cheese?

  • Tofu is higher in iron and manganese, yet muenster cheese is higher in vitamin B12, phosphorus, calcium, vitamin B2, and vitamin A.
  • Muenster cheese's daily need coverage for saturated fat is 92% more.
  • Tofu has 76 times more manganese than muenster cheese. While tofu has 0.605mg of manganese, muenster cheese has only 0.008mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, regular, prepared with calcium sulfate and Cheese, muenster types in this article.

Infographic

Tofu vs Muenster 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
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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Contains more IronIron +1207.3%
Contains more CopperCopper +522.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +7462.5%
Contains more CalciumCalcium +104.9%
Contains more PotassiumPotassium +10.7%
Contains more ZincZinc +251.3%
Contains more PhosphorusPhosphorus +382.5%
Contains more SeleniumSelenium +62.9%
~equal in Magnesium ~27mg

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
5
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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +523.1%
Contains more Vitamin B3Vitamin B3 +89.3%
Contains more FolateFolate +25%
Contains more CholineCholine +87%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B5Vitamin B5 +179.4%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Tofu Muenster cheese DV% diff.
Saturated fat 0.691g 19.113g 84%
Iron 5.36mg 0.41mg 62%
Vitamin B12 0µg 1.47µg 61%
Phosphorus 97mg 468mg 53%
Fats 4.78g 30.04g 39%
Calcium 350mg 717mg 37%
Vitamin A 298µg 33%
Cholesterol 0mg 96mg 32%
Protein 8.08g 23.41g 31%
Sodium 7mg 628mg 27%
Manganese 0.605mg 0.008mg 26%
Vitamin B2 0.052mg 0.32mg 21%
Monounsaturated fat 1.056g 8.711g 19%
Copper 0.193mg 0.031mg 18%
Zinc 0.8mg 2.81mg 18%
Calories 76kcal 368kcal 15%
Polyunsaturated fat 2.699g 0.661g 14%
Selenium 8.9µg 14.5µg 10%
Vitamin B1 0.081mg 0.013mg 6%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Choline 28.8mg 15.4mg 2%
Vitamin B5 0.068mg 0.19mg 2%
Vitamin E 0.01mg 0.26mg 2%
Folate 15µg 12µg 1%
Vitamin B6 0.047mg 0.056mg 1%
Fiber 0.3g 0g 1%
Vitamin B3 0.195mg 0.103mg 1%
Magnesium 30mg 27mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 1.12g 0%
Net carbs 1.57g 1.12g N/A
Potassium 121mg 134mg 0%
Sugar 0.62g 1.12g N/A
Vitamin K 2.4µg 2.5µg 0%
Tryptophan 0.12mg 0.327mg 0%
Threonine 0.402mg 0.888mg 0%
Isoleucine 0.435mg 1.145mg 0%
Leucine 0.713mg 2.26mg 0%
Lysine 0.452mg 2.139mg 0%
Methionine 0.108mg 0.569mg 0%
Phenylalanine 0.428mg 1.24mg 0%
Valine 0.446mg 1.482mg 0%
Histidine 0.221mg 0.829mg 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
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 g
Contains more CarbsCarbs +67%
Contains more WaterWater +102.4%
Contains more ProteinProtein +189.7%
Contains more FatsFats +528.5%
Contains more OtherOther +408.3%

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
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +308.3%
Contains more Mono. FatMonounsaturated fat +724.9%

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.