Tofu vs. Parmesan — In-Depth Nutrition Comparison
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How are tofu and parmesan different?
- Tofu is richer in manganese, copper, and iron, while parmesan is higher in phosphorus, vitamin B12, selenium, and zinc.
- Parmesan covers your daily need for sodium, 78% more than tofu.
- Tofu contains 17 times more manganese than parmesan. Tofu contains 1.181mg of manganese, while parmesan contains 0.071mg.
- Tofu is lower in saturated fat.
Tofu, raw, firm, prepared with calcium sulfate and Cheese, parmesan, grated types were used in this article.
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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 | +70.6% |
| Contains more PotassiumPotassium | +31.7% |
| Contains more IronIron | +442.9% |
| Contains more CopperCopper | +845% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +1563.4% |
| Contains more CalciumCalcium | +24.9% |
| Contains more ZincZinc | +167.5% |
| Contains more PhosphorusPhosphorus | +230% |
| Contains more SeleniumSelenium | +97.7% |
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 | +507.7% |
| Contains more Vitamin B3Vitamin B3 | +376.3% |
| Contains more Vitamin B6Vitamin B6 | +13.6% |
| Contains more FolateFolate | +383.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +251% |
| Contains more Vitamin B5Vitamin B5 | +238.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 14mg | 1804mg | 78% |
| Saturated fat | 1.261g | 15.371g | 64% |
| Phosphorus | 190mg | 627mg | 62% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Manganese | 1.181mg | 0.071mg | 48% |
| Copper | 0.378mg | 0.04mg | 38% |
| Selenium | 17.4µg | 34.4µg | 31% |
| Fats | 8.72g | 27.84g | 29% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 262µg | 29% | |
| Iron | 2.66mg | 0.49mg | 27% |
| Zinc | 1.57mg | 4.2mg | 24% |
| Polyunsaturated fat | 4.921g | 1.386g | 24% |
| Protein | 17.27g | 28.42g | 22% |
| Vitamin B2 | 0.102mg | 0.358mg | 20% |
| Calcium | 683mg | 853mg | 17% |
| Calories | 144kcal | 420kcal | 14% |
| Monounsaturated fat | 1.925g | 7.13g | 13% |
| Vitamin B1 | 0.158mg | 0.026mg | 11% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 34mg | 6% |
| Vitamin B5 | 0.133mg | 0.45mg | 6% |
| Folate | 29µg | 6µg | 6% |
| Carbs | 2.78g | 13.91g | 4% |
| Vitamin E | 0.53mg | 4% | |
| Vitamin D* | 0 IU | 21 IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Choline | 14.1mg | 3% | |
| Potassium | 237mg | 180mg | 2% |
| Vitamin B3 | 0.381mg | 0.08mg | 2% |
| Vitamin B6 | 0.092mg | 0.081mg | 1% |
| Vitamin K | 1.7µg | 1% | |
| Protein per 100 calories | 12g | 6.8g | N/A |
| Calories per 10 g protein | 83kcal | 148kcal | N/A |
| Weight per 100 calories | 69g | 24g | N/A |
| Unsaturated / Saturated Fat ratio | 5.4 | 0.55 | N/A |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 13.91g | N/A |
| Sugar | 0.07g | N/A | |
| Trans fat | 0g | 0.876g | N/A |
| Tryptophan | 0.235mg | 0.383mg | 0% |
| Threonine | 0.785mg | 1.075mg | 0% |
| Isoleucine | 0.849mg | 1.455mg | 0% |
| Leucine | 1.392mg | 2.747mg | 0% |
| Lysine | 0.883mg | 2.201mg | 0% |
| Methionine | 0.211mg | 0.751mg | 0% |
| Phenylalanine | 0.835mg | 1.538mg | 0% |
| Valine | 0.87mg | 1.865mg | 0% |
| Histidine | 0.431mg | 0.806mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0.015g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +208.3% |
| Contains more ProteinProtein | +64.6% |
| Contains more FatsFats | +219.3% |
| Contains more CarbsCarbs | +400.4% |
| Contains more OtherOther | +412.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +255.1% |
| Contains more Mono. FatMonounsaturated fat | +270.4% |
