Tofu vs. American cheese — In-Depth Nutrition Comparison

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How are tofu and American cheese different?

Tofu is higher in manganese, copper, and iron; however, American cheese is richer in phosphorus, vitamin B12, calcium, and vitamin A.
Daily need coverage for saturated fat for American cheese is 84% higher.
Tofu contains 29 times more manganese than American cheese. While tofu contains 1.181mg of manganese, American cheese contains only 0.041mg.
Tofu has less saturated fat.
Tofu has a lower glycemic index (15) than American cheese (27).

Tofu, raw, firm, prepared with calcium sulfate and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

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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.

Tofu

American cheese

Contains more MagnesiumMagnesium	+123.1%
Contains more PotassiumPotassium	+79.5%
Contains more IronIron	+322.2%
Contains more CopperCopper	+721.7%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+2780.5%

Contains more CalciumCalcium	+53%
Contains more ZincZinc	+58.6%
Contains more PhosphorusPhosphorus	+237.4%
Contains more SeleniumSelenium	+16.1%

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

American cheese

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+953.3%
Contains more Vitamin B3Vitamin B3	+401.3%
Contains more Vitamin B6Vitamin B6	+70.4%
Contains more FolateFolate	+262.5%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+129.4%
Contains more Vitamin B5Vitamin B5	+203%
Contains more Vitamin B12Vitamin B12	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.261g	18.057g	76%
Sodium	14mg	1671mg	72%
Phosphorus	190mg	641mg	64%
Vitamin B12	0µg	1.5µg	63%
Manganese	1.181mg	0.041mg	50%
Copper	0.378mg	0.046mg	37%
Calcium	683mg	1045mg	36%
Fats	8.72g	31.79g	35%
Cholesterol	0mg	100mg	33%
Vitamin A		250µg	28%
Iron	2.66mg	0.63mg	25%
Polyunsaturated fat	4.921g	1.286g	24%
Monounsaturated fat	1.925g	8.236g	16%
Vitamin B1	0.158mg	0.015mg	12%
Calories	144kcal	371kcal	11%
Vitamin B2	0.102mg	0.234mg	10%
Fiber	2.3g	0g	9%
Zinc	1.57mg	2.49mg	8%
Magnesium	58mg	26mg	8%
Choline		36.2mg	7%
Folate	29µg	8µg	5%
Vitamin E		0.8mg	5%
Vitamin B5	0.133mg	0.403mg	5%
Selenium	17.4µg	20.2µg	5%
Vitamin B6	0.092mg	0.054mg	3%
Vitamin D	0µg	0.6µg	3%
Potassium	237mg	132mg	3%
Vitamin D	0IU	23IU	3%
Vitamin B3	0.381mg	0.076mg	2%
Protein	17.27g	18.13g	2%
Vitamin K		2.6µg	2%
Vitamin C	0.2mg	0mg	0%
Carbs	2.78g	3.7g	0%
Net carbs	0.48g	3.7g	N/A
Sugar		2.26g	N/A
Trans fat	0g	1.144g	N/A
Tryptophan	0.235mg	0.232mg	0%
Threonine	0.785mg	0.772mg	0%
Isoleucine	0.849mg	0.938mg	0%
Leucine	1.392mg	1.716mg	0%
Lysine	0.883mg	1.516mg	0%
Methionine	0.211mg	0.475mg	0%
Phenylalanine	0.835mg	0.939mg	0%
Valine	0.87mg	1.187mg	0%
Histidine	0.431mg	0.546mg	0%
Omega-3 - EPA		0.012g	N/A
Omega-3 - DHA		0.006g	N/A
Omega-3 - ALA		0.137g	N/A
Omega-3 - DPA		0.021g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.033g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		0.79g	N/A