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Tofu vs Cheese - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Cheese

  • Tofu is higher in Manganese, Copper, and Iron, yet Cheese is higher in Vitamin B12, Phosphorus, Vitamin B2, and Selenium.
  • Cheese covers your daily Saturated Fat needs 88% more than Tofu.
  • Tofu contains 44 times more Manganese than Cheese. While Tofu contains 1.181mg of Manganese, Cheese contains only 0.027mg.
  • The amount of Saturated Fat in Tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cheese, cheddar.

Infographic

Tofu vs Cheese infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
3
Cheese
Contains more Iron +1800%
Contains more Potassium +211.8%
Contains more Magnesium +114.8%
Contains more Copper +1160%
Contains less Sodium -97.9%
Contains more Zinc +131.8%
Contains more Phosphorus +139.5%
Equal in Calcium - 710
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +1800%
Contains more Potassium +211.8%
Contains more Magnesium +114.8%
Contains more Copper +1160%
Contains less Sodium -97.9%
Contains more Zinc +131.8%
Contains more Phosphorus +139.5%
Equal in Calcium - 710

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
7
Cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +545.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin A +648.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +319.6%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 27
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +545.8%
Contains more Vitamin B6 +39.4%
Contains more Vitamin A +648.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +319.6%
Contains more Vitamin B5 +208.3%
Contains more Vitamin B12 +∞%
Equal in Folate - 27

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Cheese Opinion
Calories 144kcal 404kcal Cheese
Protein 17.27g 22.87g Cheese
Fats 8.72g 33.31g Cheese
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 3.09g Cheese
Carbs 2.78g 3.09g Cheese
Cholesterol 0mg 99mg Tofu
Vitamin D 0IU 24IU Cheese
Iron 2.66mg 0.14mg Tofu
Calcium 683mg 710mg Cheese
Potassium 237mg 76mg Tofu
Magnesium 58mg 27mg Tofu
Sugar g 0.48g Tofu
Fiber 2.3g 0g Tofu
Copper 0.378mg 0.03mg Tofu
Zinc 1.57mg 3.64mg Cheese
Starch g g
Phosphorus 190mg 455mg Cheese
Sodium 14mg 653mg Tofu
Vitamin A 166IU 1242IU Cheese
Vitamin E mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Vitamin B1 0.158mg 0.029mg Tofu
Vitamin B2 0.102mg 0.428mg Cheese
Vitamin B3 0.381mg 0.059mg Tofu
Vitamin B5 0.133mg 0.41mg Cheese
Vitamin B6 0.092mg 0.066mg Tofu
Vitamin B12 0µg 1.1µg Cheese
Vitamin K µg 2.4µg Cheese
Folate 29µg 27µg Tofu
Trans Fat 0g 0.917g Tofu
Saturated Fat 1.261g 18.867g Tofu
Monounsaturated Fat 1.925g 9.246g Cheese
Polyunsaturated fat 4.921g 1.421g Tofu
Tryptophan 0.235mg 0.547mg Cheese
Threonine 0.785mg 1.044mg Cheese
Isoleucine 0.849mg 1.206mg Cheese
Leucine 1.392mg 1.939mg Cheese
Lysine 0.883mg 1.025mg Cheese
Methionine 0.211mg 0.547mg Cheese
Phenylalanine 0.835mg 1.074mg Cheese
Valine 0.87mg 1.404mg Cheese
Histidine 0.431mg 0.547mg Cheese
Fructose g 0g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
35
Cheese
Mineral Summary Score
77
Tofu
79
Cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
137%
Cheese
Carbohydrates
3%
Tofu
3%
Cheese
Fats
40%
Tofu
154%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 639mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.606g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.