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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.
  • The glycemic index of tofu is lower.

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

Infographic

Tofu vs Brunost 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more CalciumCalcium +70.8%
Contains more IronIron +411.5%
Contains more CopperCopper +372.5%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +2852.5%
Contains more SeleniumSelenium +20%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +494.5%
Contains more PhosphorusPhosphorus +133.7%

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
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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +480%
Contains more Vitamin B1Vitamin B1 +99.4%
Contains more Vitamin B2Vitamin B2 +1254.9%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B5Vitamin B5 +2419.5%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Brunost DV% diff.
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.102mg 1.382mg 98%
Saturated fat 1.261g 19.16g 81%
Vitamin B5 0.133mg 3.351mg 64%
Manganese 1.181mg 0.04mg 50%
Vitamin A 334µg 37%
Phosphorus 190mg 444mg 36%
Potassium 237mg 1409mg 34%
Copper 0.378mg 0.08mg 33%
Fats 8.72g 29.51g 32%
Cholesterol 0mg 94mg 31%
Calcium 683mg 400mg 28%
Iron 2.66mg 0.52mg 27%
Polyunsaturated fat 4.921g 0.938g 27%
Sodium 14mg 600mg 25%
Calories 144kcal 466kcal 16%
Protein 17.27g 9.65g 15%
Monounsaturated fat 1.925g 7.879g 15%
Vitamin B6 0.092mg 0.271mg 14%
Vitamin B1 0.158mg 0.315mg 13%
Carbs 2.78g 42.65g 13%
Fiber 2.3g 0g 9%
Folate 29µg 5µg 6%
Selenium 17.4µg 14.5µg 5%
Zinc 1.57mg 1.14mg 4%
Vitamin B3 0.381mg 0.813mg 3%
Magnesium 58mg 70mg 3%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 42.65g N/A
Tryptophan 0.235mg 0.135mg 0%
Threonine 0.785mg 0.393mg 0%
Isoleucine 0.849mg 0.519mg 0%
Leucine 1.392mg 0.992mg 0%
Lysine 0.883mg 0.814mg 0%
Methionine 0.211mg 0.318mg 0%
Phenylalanine 0.835mg 0.54mg 0%
Valine 0.87mg 0.765mg 0%
Histidine 0.431mg 0.293mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +79%
Contains more WaterWater +419.6%
Contains more FatsFats +238.4%
Contains more CarbsCarbs +1434.2%
Contains more OtherOther +239.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +424.6%
Contains more Mono. FatMonounsaturated fat +309.3%

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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. 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.