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  6. Tofu vs. Romano cheese

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.

Infographic

Tofu vs Romano 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
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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.
Tofu
Tofu
4
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +∞%
~equal in Vitamin B6 ~0.085mg

All nutrients comparison - raw data values

Nutrient Tofu Romano cheese 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
32% 27% 4% 31% 7%
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
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
67% 31% 2%
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%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.