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  6. Tofu vs. Goat cheese

Tofu vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between tofu and goat cheese

  • Tofu has more manganese, calcium, and selenium; however, goat cheese is higher in vitamin B2, phosphorus, vitamin A, and copper.
  • Goat cheese covers your daily need for saturated fat, 97% more than tofu.
  • Tofu has 13 times more manganese than goat cheese. While tofu has 1.181mg of manganese, goat cheese has only 0.093mg.
  • Tofu has less saturated fat.
  • The glycemic index of tofu is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Cheese, goat, semisoft type.

Infographic

Tofu vs Goat 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
8
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +50%
Contains more IronIron +64.2%
Contains more ZincZinc +137.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1169.9%
Contains more SeleniumSelenium +357.9%
Contains more CopperCopper +49.2%
Contains more PhosphorusPhosphorus +97.4%

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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +119.4%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more FolateFolate +1350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +562.7%
Contains more Vitamin B3Vitamin B3 +201.3%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Goat cheese DV% diff.
Saturated fat 1.261g 20.639g 88%
Manganese 1.181mg 0.093mg 47%
Vitamin A 407µg 45%
Vitamin B2 0.102mg 0.676mg 44%
Calcium 683mg 298mg 39%
Fats 8.72g 29.84g 32%
Polyunsaturated fat 4.921g 0.709g 28%
Cholesterol 0mg 79mg 26%
Phosphorus 190mg 375mg 26%
Selenium 17.4µg 3.8µg 25%
Copper 0.378mg 0.564mg 21%
Sodium 14mg 415mg 17%
Iron 2.66mg 1.62mg 13%
Monounsaturated fat 1.925g 6.808g 12%
Calories 144kcal 364kcal 11%
Vitamin B12 0µg 0.22µg 9%
Fiber 2.3g 0g 9%
Protein 17.27g 21.58g 9%
Zinc 1.57mg 0.66mg 8%
Folate 29µg 2µg 7%
Magnesium 58mg 29mg 7%
Vitamin B1 0.158mg 0.072mg 7%
Vitamin B3 0.381mg 1.148mg 5%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 2.5µg 2%
Vitamin B6 0.092mg 0.06mg 2%
Vitamin E 0.26mg 2%
Potassium 237mg 158mg 2%
Vitamin B5 0.133mg 0.19mg 1%
Carbs 2.78g 0.12g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.235mg 0.227mg 0%
Threonine 0.785mg 0.805mg 0%
Isoleucine 0.849mg 0.893mg 0%
Leucine 1.392mg 1.861mg 0%
Lysine 0.883mg 1.549mg 0%
Methionine 0.211mg 0.575mg 0%
Phenylalanine 0.835mg 0.859mg 0%
Valine 0.87mg 1.485mg 0%
Histidine 0.431mg 0.589mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +2216.7%
Contains more WaterWater +53.4%
Contains more ProteinProtein +25%
Contains more FatsFats +242.2%
Contains more OtherOther +110%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +594.1%
Contains more Mono. FatMonounsaturated fat +253.7%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.