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  6. Tofu vs. Blue cheese

Tofu vs. Blue cheese — In-Depth Nutrition Comparison

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Significant differences between tofu and blue cheese

  • Tofu has more manganese, copper, and iron; however, blue cheese is richer in vitamin B12, vitamin B5, phosphorus, and vitamin B2.
  • Blue cheese covers your daily saturated fat needs 87% more than tofu.
  • Blue cheese has 131 times less manganese than tofu. Tofu has 1.181mg of manganese, while blue cheese has 0.009mg.
  • Tofu contains less saturated fat.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, blue.

Infographic

Tofu vs Blue 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +152.2%
Contains more CalciumCalcium +29.4%
Contains more IronIron +758.1%
Contains more CopperCopper +845%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +13022.2%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +69.4%
Contains more PhosphorusPhosphorus +103.7%
~equal in Potassium ~256mg

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
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +444.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +274.5%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +1200%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24.1%

All nutrients comparison - raw data values

Nutrient Tofu Blue cheese DV% diff.
Saturated fat 1.261g 18.669g 79%
Manganese 1.181mg 0.009mg 51%
Vitamin B12 0µg 1.22µg 51%
Sodium 14mg 1146mg 49%
Copper 0.378mg 0.04mg 38%
Vitamin B5 0.133mg 1.729mg 32%
Fats 8.72g 28.74g 31%
Iron 2.66mg 0.31mg 29%
Phosphorus 190mg 387mg 28%
Polyunsaturated fat 4.921g 0.8g 27%
Cholesterol 0mg 75mg 25%
Vitamin A 198µg 22%
Vitamin B2 0.102mg 0.382mg 22%
Calcium 683mg 528mg 16%
Monounsaturated fat 1.925g 7.778g 15%
Vitamin B1 0.158mg 0.029mg 11%
Zinc 1.57mg 2.66mg 10%
Calories 144kcal 353kcal 10%
Fiber 2.3g 0g 9%
Magnesium 58mg 23mg 8%
Protein 17.27g 21.4g 8%
Vitamin B6 0.092mg 0.166mg 6%
Selenium 17.4µg 14.5µg 5%
Vitamin B3 0.381mg 1.016mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Choline 15.4mg 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Folate 29µg 36µg 2%
Potassium 237mg 256mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 2.34g N/A
Carbs 2.78g 2.34g 0%
Sugar 0.5g N/A
Tryptophan 0.235mg 0.312mg 0%
Threonine 0.785mg 0.785mg 0%
Isoleucine 0.849mg 1.124mg 0%
Leucine 1.392mg 1.919mg 0%
Lysine 0.883mg 1.852mg 0%
Methionine 0.211mg 0.584mg 0%
Phenylalanine 0.835mg 1.087mg 0%
Valine 0.87mg 1.556mg 0%
Histidine 0.431mg 0.758mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +18.8%
Contains more WaterWater +64.7%
Contains more ProteinProtein +23.9%
Contains more FatsFats +229.6%
Contains more OtherOther +265%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +515.1%
Contains more Mono. FatMonounsaturated fat +304.1%

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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/172475/nutrients
  2. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.