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  6. Tofu vs. Provolone

Tofu vs. Provolone — In-Depth Nutrition Comparison

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Differences between tofu and provolone

  • Tofu has more manganese, copper, and iron, while provolone has more vitamin B12, phosphorus, vitamin B2, and zinc.
  • Provolone's daily need coverage for saturated fat is 79% higher.
  • Provolone contains 118 times less manganese than tofu. Tofu contains 1.181mg of manganese, while provolone contains 0.01mg.
  • The amount of saturated fat in tofu is lower.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of provolone is 27.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, provolone.

Infographic

Tofu vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +411.5%
Contains more CopperCopper +1353.8%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +11710%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +10.7%
Contains more ZincZinc +105.7%
Contains more PhosphorusPhosphorus +161.1%

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +731.6%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +26%
Contains more FolateFolate +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +214.7%
Contains more Vitamin B5Vitamin B5 +257.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Provolone DV% diff.
Saturated fat 1.261g 17.078g 72%
Vitamin B12 0µg 1.46µg 61%
Manganese 1.181mg 0.01mg 51%
Phosphorus 190mg 496mg 44%
Copper 0.378mg 0.026mg 39%
Sodium 14mg 876mg 37%
Fats 8.72g 26.62g 28%
Polyunsaturated fat 4.921g 0.769g 28%
Iron 2.66mg 0.52mg 27%
Vitamin A 236µg 26%
Cholesterol 0mg 69mg 23%
Protein 17.27g 25.58g 17%
Vitamin B2 0.102mg 0.321mg 17%
Zinc 1.57mg 3.23mg 15%
Monounsaturated fat 1.925g 7.393g 14%
Vitamin B1 0.158mg 0.019mg 12%
Calories 144kcal 351kcal 10%
Fiber 2.3g 0g 9%
Calcium 683mg 756mg 7%
Magnesium 58mg 28mg 7%
Vitamin B5 0.133mg 0.476mg 7%
Folate 29µg 10µg 5%
Selenium 17.4µg 14.5µg 5%
Vitamin D 0µg 0.5µg 3%
Potassium 237mg 138mg 3%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.381mg 0.156mg 1%
Vitamin B6 0.092mg 0.073mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 2.14g N/A
Carbs 2.78g 2.14g 0%
Sugar 0.56g N/A
Tryptophan 0.235mg 0.345mg 0%
Threonine 0.785mg 0.982mg 0%
Isoleucine 0.849mg 1.091mg 0%
Leucine 1.392mg 2.297mg 0%
Lysine 0.883mg 2.646mg 0%
Methionine 0.211mg 0.686mg 0%
Phenylalanine 0.835mg 1.287mg 0%
Valine 0.87mg 1.64mg 0%
Histidine 0.431mg 1.115mg 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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +29.9%
Contains more WaterWater +70.5%
Contains more ProteinProtein +48.1%
Contains more FatsFats +205.3%
Contains more OtherOther +236.4%

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% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Poly. FatPolyunsaturated fat +539.9%
Contains more Mono. FatMonounsaturated fat +284.1%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.