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Tofu vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between tofu and cream cheese

  • Tofu has more calcium, manganese, copper, iron, selenium, and phosphorus; however, cream cheese is higher in vitamin A.
  • Cream cheese covers your daily need for saturated fat, 95% more than tofu.
  • Tofu has 107 times more manganese than cream cheese. While tofu has 1.181mg of manganese, cream cheese has only 0.011mg.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Cheese, cream.

Infographic

Tofu vs Cream 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
10
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +604.1%
Contains more PotassiumPotassium +79.5%
Contains more IronIron +2318.2%
Contains more CopperCopper +2000%
Contains more ZincZinc +214%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +102.3%

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
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +587%
Contains more Vitamin B3Vitamin B3 +318.7%
Contains more Vitamin B6Vitamin B6 +64.3%
Contains more FolateFolate +222.2%
Contains more Vitamin B2Vitamin B2 +125.5%
Contains more Vitamin B5Vitamin B5 +288.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cream cheese DV% diff.
Saturated fat 1.261g 20.213g 86%
Calcium 683mg 97mg 59%
Manganese 1.181mg 0.011mg 51%
Fats 8.72g 34.44g 40%
Copper 0.378mg 0.018mg 40%
Vitamin A 308µg 34%
Cholesterol 0mg 101mg 34%
Iron 2.66mg 0.11mg 32%
Polyunsaturated fat 4.921g 1.483g 23%
Protein 17.27g 6.15g 22%
Monounsaturated fat 1.925g 8.907g 17%
Selenium 17.4µg 8.6µg 16%
Sodium 14mg 314mg 13%
Magnesium 58mg 9mg 12%
Phosphorus 190mg 107mg 12%
Vitamin B1 0.158mg 0.023mg 11%
Zinc 1.57mg 0.5mg 10%
Vitamin B2 0.102mg 0.23mg 10%
Calories 144kcal 350kcal 10%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.3g 0g 9%
Vitamin B5 0.133mg 0.517mg 8%
Vitamin E 0.86mg 6%
Folate 29µg 9µg 5%
Choline 27.2mg 5%
Vitamin B6 0.092mg 0.056mg 3%
Potassium 237mg 132mg 3%
Vitamin B3 0.381mg 0.091mg 2%
Vitamin K 2.1µg 2%
Carbs 2.78g 5.52g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.235mg 0.069mg 0%
Threonine 0.785mg 0.233mg 0%
Isoleucine 0.849mg 0.324mg 0%
Leucine 1.392mg 0.657mg 0%
Lysine 0.883mg 0.567mg 0%
Methionine 0.211mg 0.191mg 0%
Phenylalanine 0.835mg 0.291mg 0%
Valine 0.87mg 0.395mg 0%
Histidine 0.431mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +180.8%
Contains more WaterWater +32.7%
Contains more FatsFats +295%
Contains more CarbsCarbs +98.6%
~equal in Other ~1.27g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +231.8%
Contains more Mono. FatMonounsaturated fat +362.7%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.