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Tofu vs Roquefort - In-Depth Nutrition Comparison

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What are the main differences between Tofu and Roquefort?

  • Tofu is richer in Iron and Manganese, while Roquefort is higher in Phosphorus, Vitamin B2, Vitamin B5, Calcium and Vitamin B12.
  • Roquefort's daily need coverage for Saturated Fat is 93% higher.
  • Roquefort has 20 times less Manganese than Tofu. Tofu has 0.605mg of Manganese, while Roquefort has 0.03mg.
  • Tofu is lower in Saturated Fat.

We used Tofu, raw, regular, prepared with calcium sulfate and Cheese, roquefort types in this comparison.

Infographic

Tofu vs Roquefort 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Iron +857.1%
Contains more Potassium +33%
Contains more Copper +467.6%
Contains less Sodium -99.6%
Contains more Calcium +89.1%
Contains more Zinc +160%
Contains more Phosphorus +304.1%
Equal in Magnesium - 30
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 199% 9% 22% 12% 57% 169% 236%
Contains more Iron +857.1%
Contains more Potassium +33%
Contains more Copper +467.6%
Contains less Sodium -99.6%
Contains more Calcium +89.1%
Contains more Zinc +160%
Contains more Phosphorus +304.1%
Equal in Magnesium - 30

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 +102.5%
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Vitamin B12 +∞%
Contains more Folate +226.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 63% 0% 0% 10% 136% 14% 104% 29% 80% 0% 37%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.5%
Contains more Vitamin A +1131.8%
Contains more Vitamin B2 +1026.9%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +2445.6%
Contains more Vitamin B6 +163.8%
Contains more Vitamin B12 +∞%
Contains more Folate +226.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
39
Roquefort
Mineral Summary Score
58
Tofu
90
Roquefort

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 the food
Protein
48%
Tofu
129%
Roquefort
Carbohydrates
2%
Tofu
2%
Roquefort
Fats
22%
Tofu
141%
Roquefort

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Roquefort
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Roquefort
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1802mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 18.572g)
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 - $3.6)
Which food contains less Sugars?
Roquefort
Roquefort contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Roquefort Opinion
Calories 76 369 Roquefort
Protein 8.08 21.54 Roquefort
Fats 4.78 30.64 Roquefort
Vitamin C 0.1 0 Tofu
Carbs 1.87 2 Roquefort
Cholesterol 0 90 Tofu
Vitamin D 0 Tofu
Iron 5.36 0.56 Tofu
Calcium 350 662 Roquefort
Potassium 121 91 Tofu
Magnesium 30 30
Sugars 0.62 Roquefort
Fiber 0.3 0 Tofu
Copper 0.193 0.034 Tofu
Zinc 0.8 2.08 Roquefort
Starch
Phosphorus 97 392 Roquefort
Sodium 7 1809 Tofu
Vitamin A 85 1047 Roquefort
Vitamin E 0.01 Tofu
Vitamin D 0 Tofu
Vitamin B1 0.081 0.04 Tofu
Vitamin B2 0.052 0.586 Roquefort
Vitamin B3 0.195 0.734 Roquefort
Vitamin B5 0.068 1.731 Roquefort
Vitamin B6 0.047 0.124 Roquefort
Vitamin B12 0 0.64 Roquefort
Vitamin K 2.4 Tofu
Folate 15 49 Roquefort
Trans Fat 0 Roquefort
Saturated Fat 0.691 19.263 Tofu
Monounsaturated Fat 1.056 8.474 Roquefort
Polyunsaturated fat 2.699 1.32 Tofu
Tryptophan 0.12 0.303 Roquefort
Threonine 0.402 0.965 Roquefort
Isoleucine 0.435 1.217 Roquefort
Leucine 0.713 2.114 Roquefort
Lysine 0.452 1.848 Roquefort
Methionine 0.108 0.558 Roquefort
Phenylalanine 0.428 1.023 Roquefort
Valine 0.446 1.614 Roquefort
Histidine 0.221 0.602 Roquefort
Fructose

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 of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.