Roquefort vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between roquefort and tofu

Roquefort is higher in vitamin B2, vitamin B5, phosphorus, and vitamin B12, yet tofu is higher in manganese, copper, and iron.
Roquefort covers your daily saturated fat needs 90% more than tofu.
The glycemic index of tofu is lower.

Food varieties used in this article are Cheese, roquefort and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Roquefort

Tofu

Contains more ZincZinc	+32.5%
Contains more PhosphorusPhosphorus	+106.3%

Contains more MagnesiumMagnesium	+93.3%
Contains more PotassiumPotassium	+160.4%
Contains more IronIron	+375%
Contains more CopperCopper	+1011.8%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+3836.7%
Contains more SeleniumSelenium	+20%

~equal in Calcium ~683mg

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.

Roquefort

Tofu

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+474.5%
Contains more Vitamin B3Vitamin B3	+92.7%
Contains more Vitamin B5Vitamin B5	+1201.5%
Contains more Vitamin B6Vitamin B6	+34.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+69%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+295%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	19.263g	1.261g	82%
Sodium	1809mg	14mg	78%
Manganese	0.03mg	1.181mg	50%
Copper	0.034mg	0.378mg	38%
Vitamin B2	0.586mg	0.102mg	37%
Fats	30.64g	8.72g	34%
Vitamin A	294µg		33%
Vitamin B5	1.731mg	0.133mg	32%
Cholesterol	90mg	0mg	30%
Phosphorus	392mg	190mg	29%
Vitamin B12	0.64µg	0µg	27%
Iron	0.56mg	2.66mg	26%
Polyunsaturated fat	1.32g	4.921g	24%
Monounsaturated fat	8.474g	1.925g	16%
Calories	369kcal	144kcal	11%
Vitamin B1	0.04mg	0.158mg	10%
Protein	21.54g	17.27g	9%
Fiber	0g	2.3g	9%
Magnesium	30mg	58mg	7%
Zinc	2.08mg	1.57mg	5%
Selenium	14.5µg	17.4µg	5%
Folate	49µg	29µg	5%
Potassium	91mg	237mg	4%
Calcium	662mg	683mg	2%
Vitamin B3	0.734mg	0.381mg	2%
Vitamin B6	0.124mg	0.092mg	2%
Protein per 100 calories	5.8g	12g	N/A
Calories per 10 g protein	171kcal	83kcal	N/A
Weight per 100 calories	27g	69g	N/A
Unsaturated / Saturated Fat ratio	0.51	5.4	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	2g	0.48g	N/A
Carbs	2g	2.78g	0%
Tryptophan	0.303mg	0.235mg	0%
Threonine	0.965mg	0.785mg	0%
Isoleucine	1.217mg	0.849mg	0%
Leucine	2.114mg	1.392mg	0%
Lysine	1.848mg	0.883mg	0%
Methionine	0.558mg	0.211mg	0%
Phenylalanine	1.023mg	0.835mg	0%
Valine	1.614mg	0.87mg	0%
Histidine	0.602mg	0.431mg	0%