Tofu vs. Roquefort — In-Depth Nutrition Comparison
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A recap on differences between tofu and roquefort
- Tofu is higher in manganese, copper, and iron, yet roquefort is higher in vitamin B2, vitamin B5, phosphorus, and vitamin B12.
- Roquefort covers your daily saturated fat needs 90% more than tofu.
- Tofu contains 39 times more manganese than roquefort. While tofu contains 1.181mg of manganese, roquefort contains only 0.03mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Cheese, roquefort.
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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 | +93.3% |
| Contains more PotassiumPotassium | +160.4% |
| Contains more IronIron | +375% |
| Contains more CopperCopper | +1011.8% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +3836.7% |
| Contains more SeleniumSelenium | +20% |
| Contains more ZincZinc | +32.5% |
| Contains more PhosphorusPhosphorus | +106.3% |
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 | +295% |
| Contains more Vitamin B2Vitamin B2 | +474.5% |
| Contains more Vitamin B3Vitamin B3 | +92.7% |
| Contains more Vitamin B5Vitamin B5 | +1201.5% |
| Contains more Vitamin B6Vitamin B6 | +34.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +69% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +39% |
| Contains more WaterWater | +77.3% |
| Contains more ProteinProtein | +24.7% |
| Contains more FatsFats | +251.4% |
| Contains more OtherOther | +360% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.5% |
| Contains more Poly. FatPolyunsaturated fat | +272.8% |
| Contains more Mono. FatMonounsaturated fat | +340.2% |
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 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 |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 1.261g | 19.263g | 82% |
| Sodium | 14mg | 1809mg | 78% |
| Manganese | 1.181mg | 0.03mg | 50% |
| Copper | 0.378mg | 0.034mg | 38% |
| Vitamin B2 | 0.102mg | 0.586mg | 37% |
| Fats | 8.72g | 30.64g | 34% |
| Vitamin A | 294µg | 33% | |
| Vitamin B5 | 0.133mg | 1.731mg | 32% |
| Cholesterol | 0mg | 90mg | 30% |
| Phosphorus | 190mg | 392mg | 29% |
| Vitamin B12 | 0µg | 0.64µg | 27% |
| Iron | 2.66mg | 0.56mg | 26% |
| Polyunsaturated fat | 4.921g | 1.32g | 24% |
| Monounsaturated fat | 1.925g | 8.474g | 16% |
| Calories | 144kcal | 369kcal | 11% |
| Vitamin B1 | 0.158mg | 0.04mg | 10% |
| Fiber | 2.3g | 0g | 9% |
| Protein | 17.27g | 21.54g | 9% |
| Magnesium | 58mg | 30mg | 7% |
| Zinc | 1.57mg | 2.08mg | 5% |
| Selenium | 17.4µg | 14.5µg | 5% |
| Folate | 29µg | 49µg | 5% |
| Potassium | 237mg | 91mg | 4% |
| Vitamin B3 | 0.381mg | 0.734mg | 2% |
| Calcium | 683mg | 662mg | 2% |
| Vitamin B6 | 0.092mg | 0.124mg | 2% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 2g | N/A |
| Carbs | 2.78g | 2g | 0% |
| Tryptophan | 0.235mg | 0.303mg | 0% |
| Threonine | 0.785mg | 0.965mg | 0% |
| Isoleucine | 0.849mg | 1.217mg | 0% |
| Leucine | 1.392mg | 2.114mg | 0% |
| Lysine | 0.883mg | 1.848mg | 0% |
| Methionine | 0.211mg | 0.558mg | 0% |
| Phenylalanine | 0.835mg | 1.023mg | 0% |
| Valine | 0.87mg | 1.614mg | 0% |
| Histidine | 0.431mg | 0.602mg | 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%
39%
Minerals Daily Need Coverage Score
87%
80%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 1795mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 18.002g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 12)
Which food is cheaper?
Tofu is cheaper (difference - $3.6)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Roquefort is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)