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  6. Tofu vs. Ricotta

Tofu vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between tofu and ricotta

  • Tofu has more manganese, calcium, copper, iron, vitamin B1, magnesium, and fiber; however, ricotta has more vitamin B12.
  • Tofu's daily need coverage for manganese is 51% more.
  • Tofu is lower in saturated fat.
  • Ricotta has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Cheese, ricotta, whole milk.

Infographic

Tofu vs Ricotta 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
10
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +427.3%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +125.7%
Contains more IronIron +600%
Contains more CopperCopper +1700%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +19583.3%
Contains more SeleniumSelenium +20%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1115.4%
Contains more Vitamin B3Vitamin B3 +266.3%
Contains more Vitamin B6Vitamin B6 +114%
Contains more FolateFolate +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +91.2%
Contains more Vitamin B5Vitamin B5 +60.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Ricotta DV% diff.
Manganese 1.181mg 0.006mg 51%
Calcium 683mg 207mg 48%
Copper 0.378mg 0.021mg 40%
Saturated fat 1.261g 8.295g 32%
Polyunsaturated fat 4.921g 0.385g 30%
Iron 2.66mg 0.38mg 29%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 120µg 13%
Vitamin B1 0.158mg 0.013mg 12%
Protein 17.27g 11.26g 12%
Magnesium 58mg 11mg 11%
Fiber 2.3g 0g 9%
Vitamin B2 0.102mg 0.195mg 7%
Fats 8.72g 12.98g 7%
Selenium 17.4µg 14.5µg 5%
Phosphorus 190mg 158mg 5%
Zinc 1.57mg 1.16mg 4%
Vitamin B6 0.092mg 0.043mg 4%
Potassium 237mg 105mg 4%
Monounsaturated fat 1.925g 3.627g 4%
Folate 29µg 12µg 4%
Sodium 14mg 84mg 3%
Choline 17.5mg 3%
Vitamin B5 0.133mg 0.213mg 2%
Calories 144kcal 174kcal 2%
Vitamin B3 0.381mg 0.104mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin D 0IU 10IU 1%
Vitamin C 0.2mg 0mg 0%
Carbs 2.78g 3.04g 0%
Net carbs 0.48g 3.04g N/A
Sugar 0.27g N/A
Tryptophan 0.235mg 0.125mg 0%
Threonine 0.785mg 0.517mg 0%
Isoleucine 0.849mg 0.589mg 0%
Leucine 1.392mg 1.221mg 0%
Lysine 0.883mg 1.338mg 0%
Methionine 0.211mg 0.281mg 0%
Phenylalanine 0.835mg 0.556mg 0%
Valine 0.87mg 0.692mg 0%
Histidine 0.431mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +53.4%
Contains more OtherOther +37.3%
Contains more FatsFats +48.9%
~equal in Carbs ~3.04g
~equal in Water ~71.7g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +1178.2%
Contains more Mono. FatMonounsaturated fat +88.4%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.