Tofu vs. Romano cheese — In-Depth Nutrition Comparison
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The main differences between tofu and romano cheese
- Tofu is richer in manganese, copper, and iron, yet romano cheese is richer in phosphorus, vitamin B12, calcium, and vitamin B2.
- Daily need coverage for phosphorus for romano cheese is 81% higher.
- Tofu contains 59 times more manganese than romano cheese. Tofu contains 1.181mg of manganese, while romano cheese contains 0.02mg.
- Tofu contains less saturated fat.
- Tofu has a lower glycemic index than romano cheese.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cheese, romano.
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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.
| Contains more MagnesiumMagnesium | +41.5% |
| Contains more PotassiumPotassium | +175.6% |
| Contains more IronIron | +245.5% |
| Contains more CopperCopper | +1160% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +5805% |
| Contains more SeleniumSelenium | +20% |
| Contains more CalciumCalcium | +55.8% |
| Contains more ZincZinc | +64.3% |
| Contains more PhosphorusPhosphorus | +300% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +327% |
| Contains more Vitamin B3Vitamin B3 | +394.8% |
| Contains more FolateFolate | +314.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +262.7% |
| Contains more Vitamin B5Vitamin B5 | +218.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
31.8 g
Fats:
26.94 g
Carbs:
3.63 g
Water:
30.91 g
Other:
6.72 g
| Contains more WaterWater | +125.9% |
| Contains more ProteinProtein | +84.1% |
| Contains more FatsFats | +208.9% |
| Contains more CarbsCarbs | +30.6% |
| Contains more OtherOther | +380% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
17.115 g
Monounsaturated fat:
Mono. Fat
7.838 g
Polyunsaturated fat:
Poly. Fat
0.593 g
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Poly. FatPolyunsaturated fat | +729.8% |
| Contains more Mono. FatMonounsaturated fat | +307.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 190mg | 760mg | 81% |
| Saturated fat | 1.261g | 17.115g | 72% |
| Sodium | 14mg | 1433mg | 62% |
| Manganese | 1.181mg | 0.02mg | 50% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Copper | 0.378mg | 0.03mg | 39% |
| Calcium | 683mg | 1064mg | 38% |
| Cholesterol | 0mg | 104mg | 35% |
| Protein | 17.27g | 31.8g | 29% |
| Polyunsaturated fat | 4.921g | 0.593g | 29% |
| Fats | 8.72g | 26.94g | 28% |
| Iron | 2.66mg | 0.77mg | 24% |
| Vitamin B2 | 0.102mg | 0.37mg | 21% |
| Monounsaturated fat | 1.925g | 7.838g | 15% |
| Calories | 144kcal | 387kcal | 12% |
| Vitamin A | 96µg | 11% | |
| Vitamin B1 | 0.158mg | 0.037mg | 10% |
| Zinc | 1.57mg | 2.58mg | 9% |
| Fiber | 2.3g | 0g | 9% |
| Folate | 29µg | 7µg | 6% |
| Vitamin B5 | 0.133mg | 0.424mg | 6% |
| Selenium | 17.4µg | 14.5µg | 5% |
| Magnesium | 58mg | 41mg | 4% |
| Potassium | 237mg | 86mg | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.23mg | 2% | |
| Vitamin B3 | 0.381mg | 0.077mg | 2% |
| Vitamin K | 2.2µg | 2% | |
| Vitamin B6 | 0.092mg | 0.085mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 3.63g | N/A |
| Carbs | 2.78g | 3.63g | 0% |
| Sugar | 0.73g | N/A | |
| Tryptophan | 0.235mg | 0.429mg | 0% |
| Threonine | 0.785mg | 1.171mg | 0% |
| Isoleucine | 0.849mg | 1.685mg | 0% |
| Leucine | 1.392mg | 3.071mg | 0% |
| Lysine | 0.883mg | 2.941mg | 0% |
| Methionine | 0.211mg | 0.852mg | 0% |
| Phenylalanine | 0.835mg | 1.71mg | 0% |
| Valine | 0.87mg | 2.183mg | 0% |
| Histidine | 0.431mg | 1.231mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
26%
Minerals Daily Need Coverage Score
87%
106%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1419mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 15.854g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu is cheaper (difference - $4.6)
Which food is richer in minerals?
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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.