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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 B2.
  • 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.

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
:
5
Swiss cheese
Swiss cheese
Contains more Iron +4023.1%
Contains more Potassium +68.1%
Contains less Sodium -96.3%
Contains more Copper +310.6%
Contains more Manganese +2226.9%
Contains more Calcium +154.3%
Contains more Phosphorus +491.8%
Contains more Zinc +446.3%
Contains more Selenium +237.1%
Equal in Magnesium - 33
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Swiss cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 267% 5% 24% 246% 7% 25% 120% 16% 4% 164%
Contains more Iron +4023.1%
Contains more Potassium +68.1%
Contains less Sodium -96.3%
Contains more Copper +310.6%
Contains more Manganese +2226.9%
Contains more Calcium +154.3%
Contains more Phosphorus +491.8%
Contains more Zinc +446.3%
Contains more Selenium +237.1%
Equal in Magnesium - 33

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
:
6
Swiss cheese
Swiss cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B3 +204.7%
Contains more Folate +50%
Contains more Vitamin K +71.4%
Contains more Vitamin A +1131.8%
Contains more Vitamin E +5900%
Contains more Vitamin B2 +480.8%
Contains more Vitamin B5 +419.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B12 +∞%
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%
Swiss cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 63% 12% 0% 0% 3% 70% 2% 22% 17% 8% 383% 4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +636.4%
Contains more Vitamin B3 +204.7%
Contains more Folate +50%
Contains more Vitamin K +71.4%
Contains more Vitamin A +1131.8%
Contains more Vitamin E +5900%
Contains more Vitamin B2 +480.8%
Contains more Vitamin B5 +419.1%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Swiss cheese
Swiss cheese
Contains more Carbs +29.9%
Contains more Water +124.7%
Contains more Protein +233.7%
Contains more Fats +548.3%
Contains more Other +313.9%
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
Swiss cheese
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 Carbs +29.9%
Contains more Water +124.7%
Contains more Protein +233.7%
Contains more Fats +548.3%
Contains more Other +313.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Swiss cheese
Swiss cheese
Contains less Saturated Fat -96.2%
Contains more Polyunsaturated fat +101.3%
Contains more Monounsaturated Fat +661.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Swiss cheese
66% 29% 5%
Saturated Fat: 18.227 g
Monounsaturated Fat: 8.046 g
Polyunsaturated fat: 1.341 g
Contains less Saturated Fat -96.2%
Contains more Polyunsaturated fat +101.3%
Contains more Monounsaturated Fat +661.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Swiss cheese Opinion
Net carbs 1.57g 1.44g Tofu
Protein 8.08g 26.96g Swiss cheese
Fats 4.78g 30.99g Swiss cheese
Carbs 1.87g 1.44g Tofu
Calories 76kcal 393kcal Swiss cheese
Sugar 0.62g 0g Swiss cheese
Fiber 0.3g 0g Tofu
Calcium 350mg 890mg Swiss cheese
Iron 5.36mg 0.13mg Tofu
Magnesium 30mg 33mg Swiss cheese
Phosphorus 97mg 574mg Swiss cheese
Potassium 121mg 72mg Tofu
Sodium 7mg 187mg Tofu
Zinc 0.8mg 4.37mg Swiss cheese
Copper 0.193mg 0.047mg Tofu
Manganese 0.605mg 0.026mg Tofu
Selenium 8.9µg 30µg Swiss cheese
Vitamin A 85IU 1047IU Swiss cheese
Vitamin A RAE 288µg Swiss cheese
Vitamin E 0.01mg 0.6mg Swiss cheese
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.011mg Tofu
Vitamin B2 0.052mg 0.302mg Swiss cheese
Vitamin B3 0.195mg 0.064mg Tofu
Vitamin B5 0.068mg 0.353mg Swiss cheese
Vitamin B6 0.047mg 0.071mg Swiss cheese
Folate 15µg 10µg Tofu
Vitamin B12 0µg 3.06µg Swiss cheese
Vitamin K 2.4µg 1.4µg Tofu
Tryptophan 0.12mg 0.401mg Swiss cheese
Threonine 0.402mg 1.038mg Swiss cheese
Isoleucine 0.435mg 1.537mg Swiss cheese
Leucine 0.713mg 2.959mg Swiss cheese
Lysine 0.452mg 2.585mg Swiss cheese
Methionine 0.108mg 0.784mg Swiss cheese
Phenylalanine 0.428mg 1.662mg Swiss cheese
Valine 0.446mg 2.139mg Swiss cheese
Histidine 0.221mg 1.065mg Swiss cheese
Cholesterol 0mg 93mg Tofu
Trans Fat 0g 0.987g Tofu
Saturated Fat 0.691g 18.227g Tofu
Omega-3 - DPA 0g 0.018g Swiss cheese
Monounsaturated Fat 1.056g 8.046g Swiss cheese
Polyunsaturated fat 2.699g 1.341g Tofu
Omega-6 - Eicosadienoic acid 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.734g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g Swiss cheese
Omega-3 - ALA 0.125g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Swiss 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
48%
Swiss cheese
Minerals Daily Need Coverage Score
59%
Tofu
87%
Swiss cheese

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 180mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.536g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3.6)
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 0.62g)
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.
Which food is richer in vitamins?
?
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. 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.