Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Tofu vs Parmigiano-Reggiano - In-Depth Nutrition Comparison

Compare

Significant differences between Tofu and Parmigiano-Reggiano

  • Tofu has more Manganese, and Iron, however Parmigiano-Reggiano is richer in Vitamin B12, Phosphorus, Calcium, Vitamin B2, and Zinc.
  • Parmigiano-Reggiano covers your daily Vitamin B12 needs 94% more than Tofu.
  • Parmigiano-Reggiano has 14 times less Manganese than Tofu. Tofu has 1.181mg of Manganese, while Parmigiano-Reggiano has 0.085mg.
  • Tofu contains less Saturated Fat.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, parmesan, dry grated, reduced fat.

Infographic

Tofu vs Parmigiano-Reggiano 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +195.6%
Contains more Potassium +89.6%
Contains more Magnesium +52.6%
Contains more Copper +58.8%
Contains less Sodium -99.1%
Contains more Calcium +62.4%
Contains more Zinc +146.5%
Contains more Phosphorus +283.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 34% 333% 12% 28% 80% 106% 313% 200%
Contains more Iron +195.6%
Contains more Potassium +89.6%
Contains more Magnesium +52.6%
Contains more Copper +58.8%
Contains less Sodium -99.1%
Contains more Calcium +62.4%
Contains more Zinc +146.5%
Contains more Phosphorus +283.7%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +234.2%
Contains more Vitamin B6 +87.8%
Contains more Folate +190%
Contains more Vitamin A +264.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B12 +∞%
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% 37% 4% 12% 8% 113% 3% 20% 12% 283% 5% 8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +444.8%
Contains more Vitamin B3 +234.2%
Contains more Vitamin B6 +87.8%
Contains more Folate +190%
Contains more Vitamin A +264.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +376.5%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B12 +∞%

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 Parmigiano-Reggiano
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Parmigiano-Reggiano Opinion
Calories 144kcal 265kcal Parmigiano-Reggiano
Protein 17.27g 20g Parmigiano-Reggiano
Fats 8.72g 20g Parmigiano-Reggiano
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 1.37g Parmigiano-Reggiano
Carbs 2.78g 1.37g Tofu
Cholesterol 0mg 88mg Tofu
Vitamin D 0IU 15IU Parmigiano-Reggiano
Iron 2.66mg 0.9mg Tofu
Calcium 683mg 1109mg Parmigiano-Reggiano
Potassium 237mg 125mg Tofu
Magnesium 58mg 38mg Tofu
Sugar g 0g Tofu
Fiber 2.3g 0g Tofu
Copper 0.378mg 0.238mg Tofu
Zinc 1.57mg 3.87mg Parmigiano-Reggiano
Starch g g
Phosphorus 190mg 729mg Parmigiano-Reggiano
Sodium 14mg 1529mg Tofu
Vitamin A 166IU 605IU Parmigiano-Reggiano
Vitamin E mg 0.17mg Parmigiano-Reggiano
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Vitamin B1 0.158mg 0.029mg Tofu
Vitamin B2 0.102mg 0.486mg Parmigiano-Reggiano
Vitamin B3 0.381mg 0.114mg Tofu
Vitamin B5 0.133mg 0.325mg Parmigiano-Reggiano
Vitamin B6 0.092mg 0.049mg Tofu
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K µg 1.7µg Parmigiano-Reggiano
Folate 29µg 10µg Tofu
Trans Fat 0g g Parmigiano-Reggiano
Saturated Fat 1.261g 13.317g Tofu
Monounsaturated Fat 1.925g 6.098g Parmigiano-Reggiano
Polyunsaturated fat 4.921g 0.462g Tofu
Tryptophan 0.235mg 0.24mg Parmigiano-Reggiano
Threonine 0.785mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.849mg 1.2mg Parmigiano-Reggiano
Leucine 1.392mg 2.983mg Parmigiano-Reggiano
Lysine 0.883mg 2.459mg Parmigiano-Reggiano
Methionine 0.211mg 0.369mg Parmigiano-Reggiano
Phenylalanine 0.835mg 1.604mg Parmigiano-Reggiano
Valine 0.87mg 1.498mg Parmigiano-Reggiano
Histidine 0.431mg 0.752mg Parmigiano-Reggiano
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Parmigiano-Reggiano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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
42
Parmigiano-Reggiano
Mineral Summary Score
77
Tofu
138
Parmigiano-Reggiano

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
120%
Parmigiano-Reggiano
Carbohydrates
3%
Tofu
1%
Parmigiano-Reggiano
Fats
40%
Tofu
92%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1515mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 12.056g)
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 - $3.2)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.