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  6. Brunost vs. Tofu

Brunost vs. Tofu — In-Depth Nutrition Comparison

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How are brunost and tofu different?

  • Brunost is richer in vitamin B2, vitamin B12, vitamin B5, phosphorus, and potassium, while tofu is higher in iron and manganese.
  • Brunost covers your daily need for vitamin B2, 102% more than tofu.
  • Tofu is lower in cholesterol.
  • Brunost has a higher glycemic index (27) than tofu (15).

Cheese, gjetost and Tofu, raw, regular, prepared with calcium sulfate types were used 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +1064.5%
Contains more ZincZinc +42.5%
Contains more PhosphorusPhosphorus +357.7%
Contains more SeleniumSelenium +62.9%
Contains more IronIron +930.8%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1412.5%

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
4
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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +288.9%
Contains more Vitamin B2Vitamin B2 +2557.7%
Contains more Vitamin B3Vitamin B3 +316.9%
Contains more Vitamin B5Vitamin B5 +4827.9%
Contains more Vitamin B6Vitamin B6 +476.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brunost Tofu DV% diff.
Vitamin B2 1.382mg 0.052mg 102%
Vitamin B12 2.42µg 0µg 101%
Saturated fat 19.16g 0.691g 84%
Vitamin B5 3.351mg 0.068mg 66%
Iron 0.52mg 5.36mg 61%
Phosphorus 444mg 97mg 50%
Fats 29.51g 4.78g 38%
Potassium 1409mg 121mg 38%
Vitamin A 334µg 37%
Cholesterol 94mg 0mg 31%
Sodium 600mg 7mg 26%
Manganese 0.04mg 0.605mg 25%
Calories 466kcal 76kcal 20%
Vitamin B1 0.315mg 0.081mg 20%
Vitamin B6 0.271mg 0.047mg 17%
Monounsaturated fat 7.879g 1.056g 17%
Carbs 42.65g 1.87g 14%
Copper 0.08mg 0.193mg 13%
Polyunsaturated fat 0.938g 2.699g 12%
Magnesium 70mg 30mg 10%
Selenium 14.5µg 8.9µg 10%
Calcium 400mg 350mg 5%
Choline 28.8mg 5%
Vitamin B3 0.813mg 0.195mg 4%
Protein 9.65g 8.08g 3%
Zinc 1.14mg 0.8mg 3%
Folate 5µg 15µg 3%
Vitamin K 2.4µg 2%
Fiber 0g 0.3g 1%
Protein per 100 calories 2.1g 11g N/A
Calories per 10 g protein 483kcal 94kcal N/A
Weight per 100 calories 21g 132g N/A
Unsaturated / Saturated Fat ratio 0.46 5.4 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 42.65g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.135mg 0.12mg 0%
Threonine 0.393mg 0.402mg 0%
Isoleucine 0.519mg 0.435mg 0%
Leucine 0.992mg 0.713mg 0%
Lysine 0.814mg 0.452mg 0%
Methionine 0.318mg 0.108mg 0%
Phenylalanine 0.54mg 0.428mg 0%
Valine 0.765mg 0.446mg 0%
Histidine 0.293mg 0.221mg 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
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +19.4%
Contains more FatsFats +517.4%
Contains more CarbsCarbs +2180.7%
Contains more OtherOther +559.7%
Contains more WaterWater +529.1%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +646.1%
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +187.7%

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/172476/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.