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  6. Tofu vs. Gouda cheese

Tofu vs. Gouda cheese — In-Depth Nutrition Comparison

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How are tofu and gouda cheese different?

  • Tofu is richer in manganese, copper, and iron, while gouda cheese is higher in vitamin B12, phosphorus, zinc, and vitamin B2.
  • Gouda cheese covers your daily need for saturated fat, 82% more than tofu.
  • Tofu contains 107 times more manganese than gouda cheese. Tofu contains 1.181mg of manganese, while gouda cheese contains 0.011mg.
  • Tofu is lower in saturated fat.
  • Tofu has a higher glycemic index (15) than gouda cheese (0).

Tofu, raw, firm, prepared with calcium sulfate and Cheese, gouda types were used in this article.

Infographic

Tofu vs Gouda 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
7
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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +95.9%
Contains more IronIron +1008.3%
Contains more CopperCopper +950%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +10636.4%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +148.4%
Contains more PhosphorusPhosphorus +187.4%
~equal in Calcium ~700mg

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
5
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B3Vitamin B3 +504.8%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +38.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +227.5%
Contains more Vitamin B5Vitamin B5 +155.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Gouda cheese DV% diff.
Saturated fat 1.261g 17.614g 74%
Vitamin B12 0µg 1.54µg 64%
Phosphorus 190mg 546mg 51%
Manganese 1.181mg 0.011mg 51%
Copper 0.378mg 0.036mg 38%
Cholesterol 0mg 114mg 38%
Sodium 14mg 819mg 35%
Iron 2.66mg 0.24mg 30%
Fats 8.72g 27.44g 29%
Polyunsaturated fat 4.921g 0.657g 28%
Zinc 1.57mg 3.9mg 21%
Vitamin A 165µg 18%
Vitamin B2 0.102mg 0.334mg 18%
Protein 17.27g 24.94g 15%
Monounsaturated fat 1.925g 7.747g 15%
Vitamin B1 0.158mg 0.03mg 11%
Calories 144kcal 356kcal 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 29mg 7%
Selenium 17.4µg 14.5µg 5%
Vitamin B5 0.133mg 0.34mg 4%
Vitamin D 0µg 0.5µg 3%
Potassium 237mg 121mg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 2%
Calcium 683mg 700mg 2%
Vitamin B3 0.381mg 0.063mg 2%
Vitamin K 2.3µg 2%
Folate 29µg 21µg 2%
Vitamin B6 0.092mg 0.08mg 1%
Vitamin C 0.2mg 0mg 0%
Carbs 2.78g 2.22g 0%
Net carbs 0.48g 2.22g N/A
Sugar 2.22g N/A
Tryptophan 0.235mg 0.352mg 0%
Threonine 0.785mg 0.93mg 0%
Isoleucine 0.849mg 1.306mg 0%
Leucine 1.392mg 2.564mg 0%
Lysine 0.883mg 2.654mg 0%
Methionine 0.211mg 0.719mg 0%
Phenylalanine 0.835mg 1.431mg 0%
Valine 0.87mg 1.806mg 0%
Histidine 0.431mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +25.2%
Contains more WaterWater +68.4%
Contains more ProteinProtein +44.4%
Contains more FatsFats +214.7%
Contains more OtherOther +181.4%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +649%
Contains more Mono. FatMonounsaturated fat +302.4%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.