Tofu vs. Feta — In-Depth Nutrition Comparison
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A recap on differences between tofu and feta
- Tofu is higher in manganese, copper, and iron, yet feta is higher in vitamin B12, vitamin B2, vitamin B6, and phosphorus.
- Feta covers your daily vitamin B12 needs 70% more than tofu.
- Tofu contains 42 times more manganese than feta. While tofu contains 1.181mg of manganese, feta contains only 0.028mg.
- 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, feta.
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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 | +205.3% |
| Contains more CalciumCalcium | +38.5% |
| Contains more PotassiumPotassium | +282.3% |
| Contains more IronIron | +309.2% |
| Contains more CopperCopper | +1081.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +4117.9% |
| Contains more SeleniumSelenium | +16% |
| Contains more ZincZinc | +83.4% |
| Contains more PhosphorusPhosphorus | +77.4% |
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 DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +727.5% |
| Contains more Vitamin B3Vitamin B3 | +160.1% |
| Contains more Vitamin B5Vitamin B5 | +627.1% |
| Contains more Vitamin B6Vitamin B6 | +360.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +10.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 1.261g | 14.946g | 62% |
| Vitamin B2 | 0.102mg | 0.844mg | 57% |
| Manganese | 1.181mg | 0.028mg | 50% |
| Sodium | 14mg | 917mg | 39% |
| Copper | 0.378mg | 0.032mg | 38% |
| Cholesterol | 0mg | 89mg | 30% |
| Polyunsaturated fat | 4.921g | 0.591g | 29% |
| Vitamin B6 | 0.092mg | 0.424mg | 26% |
| Iron | 2.66mg | 0.65mg | 25% |
| Phosphorus | 190mg | 337mg | 21% |
| Calcium | 683mg | 493mg | 19% |
| Fats | 8.72g | 21.28g | 19% |
| Vitamin B5 | 0.133mg | 0.967mg | 17% |
| Vitamin A | 125µg | 14% | |
| Zinc | 1.57mg | 2.88mg | 12% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 19mg | 9% |
| Monounsaturated fat | 1.925g | 4.623g | 7% |
| Calories | 144kcal | 264kcal | 6% |
| Protein | 17.27g | 14.21g | 6% |
| Potassium | 237mg | 62mg | 5% |
| Vitamin B3 | 0.381mg | 0.991mg | 4% |
| Selenium | 17.4µg | 15µg | 4% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin E | 0.18mg | 1% | |
| Folate | 29µg | 32µg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Carbs | 2.78g | 4.09g | 0% |
| Net carbs | 0.48g | 4.09g | N/A |
| Sugar | 4.09g | N/A | |
| Vitamin B1 | 0.158mg | 0.154mg | 0% |
| Tryptophan | 0.235mg | 0.2mg | 0% |
| Threonine | 0.785mg | 0.637mg | 0% |
| Isoleucine | 0.849mg | 0.803mg | 0% |
| Leucine | 1.392mg | 1.395mg | 0% |
| Lysine | 0.883mg | 1.219mg | 0% |
| Methionine | 0.211mg | 0.368mg | 0% |
| Phenylalanine | 0.835mg | 0.675mg | 0% |
| Valine | 0.87mg | 1.065mg | 0% |
| Histidine | 0.431mg | 0.397mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.5% |
| Contains more WaterWater | +26.5% |
| Contains more FatsFats | +144% |
| Contains more CarbsCarbs | +47.1% |
| Contains more OtherOther | +271.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.6% |
| Contains more Poly. FatPolyunsaturated fat | +732.7% |
| Contains more Mono. FatMonounsaturated fat | +140.2% |
