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  6. Tofu vs. Neufchâtel cheese

Tofu vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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How are tofu and neufchâtel cheese different?

  • Tofu is richer in iron, manganese, calcium, copper, and selenium, while neufchâtel cheese is higher in vitamin A and vitamin B12.
  • Tofu covers your daily need for iron, 65% more than neufchâtel cheese.
  • Tofu contains 55 times more manganese than neufchâtel cheese. Tofu contains 0.605mg of manganese, while neufchâtel cheese contains 0.011mg.
  • Tofu is lower in saturated fat.
  • Neufchâtel cheese has a higher glycemic index (27) than tofu (15).

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

Infographic

Tofu vs Neufchâtel 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
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +199.1%
Contains more IronIron +4023.1%
Contains more CopperCopper +614.8%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +196.7%
Contains more PotassiumPotassium +25.6%
Contains more PhosphorusPhosphorus +42.3%
~equal in Zinc ~0.82mg

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +268.2%
Contains more Vitamin B6Vitamin B6 +14.6%
Contains more Vitamin KVitamin K +41.2%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin B2Vitamin B2 +198.1%
Contains more Vitamin B5Vitamin B5 +745.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.21mg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Tofu Neufchâtel cheese DV% diff.
Iron 5.36mg 0.13mg 65%
Saturated fat 0.691g 12.79g 55%
Fats 4.78g 22.78g 28%
Vitamin A 241µg 27%
Manganese 0.605mg 0.011mg 26%
Cholesterol 0mg 74mg 25%
Calcium 350mg 117mg 23%
Copper 0.193mg 0.027mg 18%
Sodium 7mg 334mg 14%
Vitamin B12 0µg 0.3µg 13%
Monounsaturated fat 1.056g 5.784g 12%
Polyunsaturated fat 2.699g 0.97g 12%
Selenium 8.9µg 3µg 11%
Vitamin B5 0.068mg 0.575mg 10%
Calories 76kcal 253kcal 9%
Vitamin B2 0.052mg 0.155mg 8%
Phosphorus 97mg 138mg 6%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.022mg 5%
Magnesium 30mg 10mg 5%
Vitamin E 0.01mg 0.4mg 3%
Protein 8.08g 9.15g 2%
Potassium 121mg 152mg 1%
Vitamin K 2.4µg 1.7µg 1%
Carbs 1.87g 3.59g 1%
Fiber 0.3g 0g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 3.59g N/A
Sugar 0.62g 3.19g N/A
Zinc 0.8mg 0.82mg 0%
Starch 0.5g 0%
Vitamin B3 0.195mg 0.21mg 0%
Vitamin B6 0.047mg 0.041mg 0%
Folate 15µg 14µg 0%
Tryptophan 0.12mg 0.106mg 0%
Threonine 0.402mg 0.359mg 0%
Isoleucine 0.435mg 0.501mg 0%
Leucine 0.713mg 1.013mg 0%
Lysine 0.452mg 0.875mg 0%
Methionine 0.108mg 0.294mg 0%
Phenylalanine 0.428mg 0.448mg 0%
Valine 0.446mg 0.609mg 0%
Histidine 0.221mg 0.27mg 0%
Omega-3 - ALA 0.117g N/A

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more WaterWater +34%
Contains more ProteinProtein +13.2%
Contains more FatsFats +376.6%
Contains more CarbsCarbs +92%
Contains more OtherOther +90.3%

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +178.2%
Contains more Mono. FatMonounsaturated fat +447.7%

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.