Tofu vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

How are tofu and cheese sandwich different?

Tofu is higher in calcium and copper; however, cheese sandwich is richer in phosphorus, vitamin B2, vitamin B3, vitamin B1, vitamin B6, and selenium.
Daily need coverage for calcium for tofu is 48% higher.
Tofu contains 2 times more copper than cheese sandwich. While tofu contains 0.378mg of copper, cheese sandwich contains only 0.16mg.
Tofu has less saturated fat.
Tofu has a lower glycemic index (15) than cheese sandwich (54).

Tofu, raw, firm, prepared with calcium sulfate and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

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

Cheese sandwich

Contains more CalciumCalcium	+234.8%
Contains more CopperCopper	+136.3%
Contains more ZincZinc	+80.5%
Contains less SodiumSodium	-98.3%

Contains more PotassiumPotassium	+29.1%
Contains more PhosphorusPhosphorus	+101.1%
Contains more SeleniumSelenium	+39.7%

~equal in Magnesium ~54mg

~equal in Iron ~2.62mg

~equal in Manganese ~1.083mg

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

Cheese sandwich

Contains more Vitamin CVitamin C	+650%
Contains more Vitamin B1Vitamin B1	+126.6%
Contains more Vitamin B2Vitamin B2	+318.6%
Contains more Vitamin B3Vitamin B3	+736%
Contains more Vitamin B5Vitamin B5	+367.7%
Contains more Vitamin B6Vitamin B6	+183.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+120.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	204mg	48%
Sodium	14mg	839mg	36%
Polyunsaturated fat	4.921g	9.166g	28%
Phosphorus	190mg	382mg	27%
Fats	8.72g	25g	25%
Vitamin B2	0.102mg	0.427mg	25%
Copper	0.378mg	0.16mg	24%
Monounsaturated fat	1.925g	10.351g	21%
Calories	144kcal	497kcal	18%
Carbs	2.78g	58.2g	18%
Vitamin B3	0.381mg	3.185mg	18%
Vitamin B1	0.158mg	0.358mg	17%
Protein	17.27g	9.8g	15%
Selenium	17.4µg	24.3µg	13%
Saturated fat	1.261g	4.129g	13%
Vitamin B6	0.092mg	0.261mg	13%
Vitamin B5	0.133mg	0.622mg	10%
Folate	29µg	64µg	9%
Zinc	1.57mg	0.87mg	6%
Vitamin B12	0µg	0.12µg	5%
Manganese	1.181mg	1.083mg	4%
Fiber	2.3g	3.1g	3%
Cholesterol	0mg	7mg	2%
Vitamin A		21µg	2%
Potassium	237mg	306mg	2%
Magnesium	58mg	54mg	1%
Iron	2.66mg	2.62mg	1%
Vitamin C	0.2mg	1.5mg	1%
Net carbs	0.48g	55.1g	N/A
Tryptophan	0.235mg	0.13mg	0%
Threonine	0.785mg	0.298mg	0%
Isoleucine	0.849mg	0.383mg	0%
Leucine	1.392mg	0.698mg	0%
Lysine	0.883mg	0.344mg	0%
Methionine	0.211mg	0.167mg	0%
Phenylalanine	0.835mg	0.472mg	0%
Valine	0.87mg	0.438mg	0%
Histidine	0.431mg	0.219mg	0%