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  6. Tofu vs. Swiss cheese

Tofu vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the differences between tofu and Swiss cheese?

  • Tofu is higher in iron and manganese, yet Swiss cheese is higher in vitamin B12, phosphorus, calcium, selenium, zinc, and vitamin A.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% more.
  • Tofu has 41 times more iron than Swiss cheese. While tofu has 5.36mg of iron, Swiss cheese has only 0.13mg.
  • 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, swiss types in this article.

Infographic

Tofu vs Swiss 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
5
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +4023.1%
Contains more CopperCopper +310.6%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +2226.9%
Contains more CalciumCalcium +154.3%
Contains more ZincZinc +446.3%
Contains more PhosphorusPhosphorus +491.8%
Contains more SeleniumSelenium +237.1%
~equal in Magnesium ~33mg

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
6
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +636.4%
Contains more Vitamin B3Vitamin B3 +204.7%
Contains more Vitamin KVitamin K +71.4%
Contains more FolateFolate +50%
Contains more CholineCholine +85.8%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B2Vitamin B2 +480.8%
Contains more Vitamin B5Vitamin B5 +419.1%
Contains more Vitamin B6Vitamin B6 +51.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Saturated fat 0.691g 18.227g 80%
Phosphorus 97mg 574mg 68%
Iron 5.36mg 0.13mg 65%
Calcium 350mg 890mg 54%
Fats 4.78g 30.99g 40%
Protein 8.08g 26.96g 38%
Selenium 8.9µg 30µg 38%
Zinc 0.8mg 4.37mg 32%
Vitamin A 288µg 32%
Cholesterol 0mg 93mg 31%
Manganese 0.605mg 0.026mg 25%
Vitamin B2 0.052mg 0.302mg 19%
Monounsaturated fat 1.056g 8.046g 17%
Calories 76kcal 393kcal 16%
Copper 0.193mg 0.047mg 16%
Polyunsaturated fat 2.699g 1.341g 9%
Sodium 7mg 187mg 8%
Vitamin B5 0.068mg 0.353mg 6%
Vitamin B1 0.081mg 0.011mg 6%
Vitamin E 0.01mg 0.6mg 4%
Choline 28.8mg 15.5mg 2%
Vitamin B6 0.047mg 0.071mg 2%
Vitamin B3 0.195mg 0.064mg 1%
Fiber 0.3g 0g 1%
Potassium 121mg 72mg 1%
Vitamin K 2.4µg 1.4µg 1%
Folate 15µg 10µg 1%
Magnesium 30mg 33mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 1.87g 1.44g 0%
Net carbs 1.57g 1.44g N/A
Sugar 0.62g 0g N/A
Trans fat 0g 0.987g N/A
Tryptophan 0.12mg 0.401mg 0%
Threonine 0.402mg 1.038mg 0%
Isoleucine 0.435mg 1.537mg 0%
Leucine 0.713mg 2.959mg 0%
Lysine 0.452mg 2.585mg 0%
Methionine 0.108mg 0.784mg 0%
Phenylalanine 0.428mg 1.662mg 0%
Valine 0.446mg 2.139mg 0%
Histidine 0.221mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +29.9%
Contains more WaterWater +124.7%
Contains more ProteinProtein +233.7%
Contains more FatsFats +548.3%
Contains more OtherOther +313.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +101.3%
Contains more Mono. FatMonounsaturated fat +661.9%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.