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  6. Brunost vs. Tofu

Brunost vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between brunost and tofu?

  • Brunost is higher in vitamin B12, vitamin B2, vitamin B5, phosphorus, and potassium, yet tofu is higher in manganese, copper, and calcium.
  • Brunost's daily need coverage for vitamin B12 is 101% more.
  • The glycemic index of tofu is lower.

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

Infographic

Brunost vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
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%
Contains more MagnesiumMagnesium +20.7%
Contains more PotassiumPotassium +494.5%
Contains more PhosphorusPhosphorus +133.7%
Contains more CalciumCalcium +70.8%
Contains more IronIron +411.5%
Contains more CopperCopper +372.5%
Contains more ZincZinc +37.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +2852.5%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +99.4%
Contains more Vitamin B2Vitamin B2 +1254.9%
Contains more Vitamin B3Vitamin B3 +113.4%
Contains more Vitamin B5Vitamin B5 +2419.5%
Contains more Vitamin B6Vitamin B6 +194.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +480%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brunost Tofu DV% diff.
Vitamin B12 2.42µg 0µg 101%
Vitamin B2 1.382mg 0.102mg 98%
Saturated fat 19.16g 1.261g 81%
Vitamin B5 3.351mg 0.133mg 64%
Manganese 0.04mg 1.181mg 50%
Vitamin A 334µg 37%
Phosphorus 444mg 190mg 36%
Potassium 1409mg 237mg 34%
Copper 0.08mg 0.378mg 33%
Fats 29.51g 8.72g 32%
Cholesterol 94mg 0mg 31%
Calcium 400mg 683mg 28%
Iron 0.52mg 2.66mg 27%
Polyunsaturated fat 0.938g 4.921g 27%
Sodium 600mg 14mg 25%
Calories 466kcal 144kcal 16%
Protein 9.65g 17.27g 15%
Monounsaturated fat 7.879g 1.925g 15%
Vitamin B6 0.271mg 0.092mg 14%
Carbs 42.65g 2.78g 13%
Vitamin B1 0.315mg 0.158mg 13%
Fiber 0g 2.3g 9%
Folate 5µg 29µg 6%
Selenium 14.5µg 17.4µg 5%
Zinc 1.14mg 1.57mg 4%
Magnesium 70mg 58mg 3%
Vitamin B3 0.813mg 0.381mg 3%
Protein per 100 calories 2.1g 12g N/A
Calories per 10 g protein 483kcal 83kcal N/A
Weight per 100 calories 21g 69g N/A
Unsaturated / Saturated Fat ratio 0.46 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 42.65g 0.48g N/A
Tryptophan 0.135mg 0.235mg 0%
Threonine 0.393mg 0.785mg 0%
Isoleucine 0.519mg 0.849mg 0%
Leucine 0.992mg 1.392mg 0%
Lysine 0.814mg 0.883mg 0%
Methionine 0.318mg 0.211mg 0%
Phenylalanine 0.54mg 0.835mg 0%
Valine 0.765mg 0.87mg 0%
Histidine 0.293mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
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
Contains more FatsFats +238.4%
Contains more CarbsCarbs +1434.2%
Contains more OtherOther +239.3%
Contains more ProteinProtein +79%
Contains more WaterWater +419.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
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
Contains more Mono. FatMonounsaturated fat +309.3%
Contains less Sat. FatSaturated fat -93.4%
Contains more Poly. FatPolyunsaturated fat +424.6%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.