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  6. Tofu vs. Brunost

Tofu vs. Brunost — In-Depth Nutrition Comparison

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What are the differences between Tofu and Brunost?

  • Tofu is higher in Manganese, Copper, and Calcium, yet Brunost is higher in Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Potassium.
  • Brunost's daily need coverage for Vitamin B12 is 101% more.
  • Tofu has 30 times more Manganese than Brunost. While Tofu has 1.181mg of Manganese, Brunost has only 0.04mg.
  • The amount of Saturated Fat in Tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Cheese, gjetost types in this article.

Infographic

Tofu vs Brunost 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
:
3
Brunost
Brunost
Contains more Calcium +70.8%
Contains more Iron +411.5%
Contains less Sodium -97.7%
Contains more Zinc +37.7%
Contains more Copper +372.5%
Contains more Manganese +2852.5%
Contains more Selenium +20%
Contains more Magnesium +20.7%
Contains more Phosphorus +133.7%
Contains more Potassium +494.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Calcium +70.8%
Contains more Iron +411.5%
Contains less Sodium -97.7%
Contains more Zinc +37.7%
Contains more Copper +372.5%
Contains more Manganese +2852.5%
Contains more Selenium +20%
Contains more Magnesium +20.7%
Contains more Phosphorus +133.7%
Contains more Potassium +494.5%

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
3
:
7
Brunost
Brunost
Contains more Vitamin C +∞%
Contains more Folate +480%
Contains more Vitamin A +570.5%
Contains more Vitamin B1 +99.4%
Contains more Vitamin B2 +1254.9%
Contains more Vitamin B3 +113.4%
Contains more Vitamin B5 +2419.5%
Contains more Vitamin B6 +194.6%
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 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Folate +480%
Contains more Vitamin A +570.5%
Contains more Vitamin B1 +99.4%
Contains more Vitamin B2 +1254.9%
Contains more Vitamin B3 +113.4%
Contains more Vitamin B5 +2419.5%
Contains more Vitamin B6 +194.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Brunost
Brunost
Contains more Protein +79%
Contains more Water +419.6%
Contains more Fats +238.4%
Contains more Carbs +1434.2%
Contains more Other +239.3%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +79%
Contains more Water +419.6%
Contains more Fats +238.4%
Contains more Carbs +1434.2%
Contains more Other +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Brunost
Brunost
Contains less Saturated Fat -93.4%
Contains more Polyunsaturated fat +424.6%
Contains more Monounsaturated Fat +309.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -93.4%
Contains more Polyunsaturated fat +424.6%
Contains more Monounsaturated Fat +309.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Brunost Opinion
Net carbs 0.48g 42.65g Brunost
Protein 17.27g 9.65g Tofu
Fats 8.72g 29.51g Brunost
Carbs 2.78g 42.65g Brunost
Calories 144kcal 466kcal Brunost
Fiber 2.3g 0g Tofu
Calcium 683mg 400mg Tofu
Iron 2.66mg 0.52mg Tofu
Magnesium 58mg 70mg Brunost
Phosphorus 190mg 444mg Brunost
Potassium 237mg 1409mg Brunost
Sodium 14mg 600mg Tofu
Zinc 1.57mg 1.14mg Tofu
Copper 0.378mg 0.08mg Tofu
Manganese 1.181mg 0.04mg Tofu
Selenium 17.4µg 14.5µg Tofu
Vitamin A 166IU 1113IU Brunost
Vitamin A RAE 334µg Brunost
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.315mg Brunost
Vitamin B2 0.102mg 1.382mg Brunost
Vitamin B3 0.381mg 0.813mg Brunost
Vitamin B5 0.133mg 3.351mg Brunost
Vitamin B6 0.092mg 0.271mg Brunost
Folate 29µg 5µg Tofu
Vitamin B12 0µg 2.42µg Brunost
Tryptophan 0.235mg 0.135mg Tofu
Threonine 0.785mg 0.393mg Tofu
Isoleucine 0.849mg 0.519mg Tofu
Leucine 1.392mg 0.992mg Tofu
Lysine 0.883mg 0.814mg Tofu
Methionine 0.211mg 0.318mg Brunost
Phenylalanine 0.835mg 0.54mg Tofu
Valine 0.87mg 0.765mg Tofu
Histidine 0.431mg 0.293mg Tofu
Cholesterol 0mg 94mg Tofu
Saturated Fat 1.261g 19.16g Tofu
Monounsaturated Fat 1.925g 7.879g Brunost
Polyunsaturated fat 4.921g 0.938g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
87%
Brunost
Minerals Daily Need Coverage Score
87%
Tofu
72%
Brunost

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 586mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 17.899g)
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)
Which food is richer in vitamins?
Brunost
Brunost is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.