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  6. Tofu vs. Tilsit cheese

Tofu vs. Tilsit cheese — In-Depth Nutrition Comparison

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What are the differences between tofu and tilsit cheese?

  • Tofu is higher in manganese, copper, and iron, yet tilsit cheese is higher in vitamin B12, phosphorus, vitamin B2, and vitamin A.
  • Tilsit cheese's daily need coverage for vitamin B12 is 88% more.
  • Tofu has 91 times more manganese than tilsit cheese. While tofu has 1.181mg of manganese, tilsit cheese has only 0.013mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

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

Infographic

Tofu vs Tilsit 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +346.2%
Contains more PotassiumPotassium +264.6%
Contains more IronIron +1056.5%
Contains more CopperCopper +1353.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +8984.6%
Contains more SeleniumSelenium +20%
Contains more ZincZinc +122.9%
Contains more PhosphorusPhosphorus +163.2%
~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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +159%
Contains more Vitamin B3Vitamin B3 +85.9%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more FolateFolate +45%
Contains more Vitamin B2Vitamin B2 +252%
Contains more Vitamin B5Vitamin B5 +160.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Tilsit cheese DV% diff.
Vitamin B12 0µg 2.1µg 88%
Saturated fat 1.261g 16.775g 71%
Manganese 1.181mg 0.013mg 51%
Phosphorus 190mg 500mg 44%
Copper 0.378mg 0.026mg 39%
Cholesterol 0mg 102mg 34%
Sodium 14mg 753mg 32%
Iron 2.66mg 0.23mg 30%
Polyunsaturated fat 4.921g 0.721g 28%
Vitamin A 249µg 28%
Fats 8.72g 25.98g 27%
Vitamin B2 0.102mg 0.359mg 20%
Zinc 1.57mg 3.5mg 18%
Protein 17.27g 24.41g 14%
Monounsaturated fat 1.925g 7.136g 13%
Magnesium 58mg 13mg 11%
Calories 144kcal 340kcal 10%
Fiber 2.3g 0g 9%
Vitamin B1 0.158mg 0.061mg 8%
Selenium 17.4µg 14.5µg 5%
Potassium 237mg 65mg 5%
Vitamin B5 0.133mg 0.346mg 4%
Vitamin B6 0.092mg 0.065mg 2%
Calcium 683mg 700mg 2%
Folate 29µg 20µg 2%
Vitamin B3 0.381mg 0.205mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 1.88g N/A
Carbs 2.78g 1.88g 0%
Tryptophan 0.235mg 0.352mg 0%
Threonine 0.785mg 0.899mg 0%
Isoleucine 0.849mg 1.484mg 0%
Leucine 1.392mg 2.548mg 0%
Lysine 0.883mg 2.039mg 0%
Methionine 0.211mg 0.754mg 0%
Phenylalanine 0.835mg 1.358mg 0%
Valine 0.87mg 1.752mg 0%
Histidine 0.431mg 0.704mg 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
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more CarbsCarbs +47.9%
Contains more WaterWater +62.9%
Contains more ProteinProtein +41.3%
Contains more FatsFats +197.9%
Contains more OtherOther +247.9%

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 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Poly. FatPolyunsaturated fat +582.5%
Contains more Mono. FatMonounsaturated fat +270.7%

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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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.