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Cheese vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between cheese and tofu

  • Cheese is higher in vitamin B12, phosphorus, vitamin B2, and vitamin A, yet tofu is higher in manganese, copper, and iron.
  • Cheese covers your daily saturated fat needs 88% more than tofu.
  • The amount of cholesterol in tofu is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Tofu
Tofu
6
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 ZincZinc +131.8%
Contains more PhosphorusPhosphorus +139.5%
Contains more SeleniumSelenium +63.8%
Contains more MagnesiumMagnesium +114.8%
Contains more PotassiumPotassium +211.8%
Contains more IronIron +1800%
Contains more CopperCopper +1160%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +4274.1%
~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.
Cheese
Cheese
7
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +319.6%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +444.8%
Contains more Vitamin B3Vitamin B3 +545.8%
Contains more Vitamin B6Vitamin B6 +39.4%
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Cheese Tofu DV% diff.
Saturated fat 18.867g 1.261g 80%
Manganese 0.027mg 1.181mg 50%
Vitamin B12 1.1µg 0µg 46%
Copper 0.03mg 0.378mg 39%
Fats 33.31g 8.72g 38%
Phosphorus 455mg 190mg 38%
Vitamin A 330µg 37%
Cholesterol 99mg 0mg 33%
Iron 0.14mg 2.66mg 32%
Sodium 653mg 14mg 28%
Vitamin B2 0.428mg 0.102mg 25%
Polyunsaturated fat 1.421g 4.921g 23%
Selenium 28.5µg 17.4µg 20%
Zinc 3.64mg 1.57mg 19%
Monounsaturated fat 9.246g 1.925g 18%
Calories 404kcal 144kcal 13%
Protein 22.87g 17.27g 11%
Vitamin B1 0.029mg 0.158mg 11%
Fiber 0g 2.3g 9%
Magnesium 27mg 58mg 7%
Vitamin B5 0.41mg 0.133mg 6%
Potassium 76mg 237mg 5%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Calcium 710mg 683mg 3%
Choline 16.5mg 3%
Vitamin B3 0.059mg 0.381mg 2%
Vitamin B6 0.066mg 0.092mg 2%
Vitamin K 2.4µg 2%
Folate 27µg 29µg 1%
Protein per 100 calories 5.7g 12g N/A
Calories per 10 g protein 177kcal 83kcal N/A
Weight per 100 calories 25g 69g N/A
Unsaturated / Saturated Fat ratio 0.57 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 3.09g 0.48g N/A
Carbs 3.09g 2.78g 0%
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.235mg 0%
Threonine 1.044mg 0.785mg 0%
Isoleucine 1.206mg 0.849mg 0%
Leucine 1.939mg 1.392mg 0%
Lysine 1.025mg 0.883mg 0%
Methionine 0.547mg 0.211mg 0%
Phenylalanine 1.074mg 0.835mg 0%
Valine 1.404mg 0.87mg 0%
Histidine 0.547mg 0.431mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Tofu
Tofu
1
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 ProteinProtein +32.4%
Contains more FatsFats +282%
Contains more OtherOther +165%
Contains more WaterWater +88.6%
~equal in Carbs ~2.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +380.3%
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +246.3%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.