Tofu vs. Ricotta — In-Depth Nutrition Comparison
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Summary of differences between tofu and ricotta
- Tofu has more iron, manganese, copper, and calcium; however, ricotta is higher in vitamin B12, vitamin B2, selenium, and phosphorus.
- Tofu covers your daily need for iron, 62% more than ricotta.
- Tofu has 101 times more manganese than ricotta. While tofu has 0.605mg of manganese, ricotta has only 0.006mg.
- Tofu has less saturated fat.
- The glycemic index of ricotta is higher.
These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Cheese, ricotta, whole milk.
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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.
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +69.1% |
| Contains more PotassiumPotassium | +15.2% |
| Contains more IronIron | +1310.5% |
| Contains more CopperCopper | +819% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +9983.3% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains more SeleniumSelenium | +62.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +523.1% |
| Contains more Vitamin B3Vitamin B3 | +87.5% |
| Contains more Vitamin KVitamin K | +118.2% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +64.6% |
| Contains more Vitamin EVitamin E | +1000% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B5Vitamin B5 | +213.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.38mg | 62% |
| Saturated fat | 0.691g | 8.295g | 35% |
| Manganese | 0.605mg | 0.006mg | 26% |
| Copper | 0.193mg | 0.021mg | 19% |
| Cholesterol | 0mg | 51mg | 17% |
| Polyunsaturated fat | 2.699g | 0.385g | 15% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Calcium | 350mg | 207mg | 14% |
| Fats | 4.78g | 12.98g | 13% |
| Vitamin A | 120µg | 13% | |
| Vitamin B2 | 0.052mg | 0.195mg | 11% |
| Selenium | 8.9µg | 14.5µg | 10% |
| Phosphorus | 97mg | 158mg | 9% |
| Monounsaturated fat | 1.056g | 3.627g | 6% |
| Vitamin B1 | 0.081mg | 0.013mg | 6% |
| Protein | 8.08g | 11.26g | 6% |
| Calories | 76kcal | 174kcal | 5% |
| Magnesium | 30mg | 11mg | 5% |
| Sodium | 7mg | 84mg | 3% |
| Zinc | 0.8mg | 1.16mg | 3% |
| Vitamin B5 | 0.068mg | 0.213mg | 3% |
| Choline | 28.8mg | 17.5mg | 2% |
| Vitamin K | 2.4µg | 1.1µg | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Folate | 15µg | 12µg | 1% |
| Vitamin B3 | 0.195mg | 0.104mg | 1% |
| Fiber | 0.3g | 0g | 1% |
| Vitamin E | 0.01mg | 0.11mg | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Carbs | 1.87g | 3.04g | 0% |
| Net carbs | 1.57g | 3.04g | N/A |
| Potassium | 121mg | 105mg | 0% |
| Sugar | 0.62g | 0.27g | N/A |
| Vitamin B6 | 0.047mg | 0.043mg | 0% |
| Tryptophan | 0.12mg | 0.125mg | 0% |
| Threonine | 0.402mg | 0.517mg | 0% |
| Isoleucine | 0.435mg | 0.589mg | 0% |
| Leucine | 0.713mg | 1.221mg | 0% |
| Lysine | 0.452mg | 1.338mg | 0% |
| Methionine | 0.108mg | 0.281mg | 0% |
| Phenylalanine | 0.428mg | 0.556mg | 0% |
| Valine | 0.446mg | 0.692mg | 0% |
| Histidine | 0.221mg | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +17.9% |
| Contains more ProteinProtein | +39.4% |
| Contains more FatsFats | +171.5% |
| Contains more CarbsCarbs | +62.6% |
| Contains more OtherOther | +41.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.7% |
| Contains more Poly. FatPolyunsaturated fat | +601% |
| Contains more Mono. FatMonounsaturated fat | +243.5% |