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  6. Parmesan vs. Tofu

Parmesan vs. Tofu — In-Depth Nutrition Comparison

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How are parmesan and tofu different?

  • Parmesan is richer in phosphorus, vitamin B12, selenium, and zinc, while tofu is higher in manganese, copper, and iron.
  • Parmesan covers your daily need for sodium, 78% more than tofu.
  • Tofu is lower in cholesterol.

Cheese, parmesan, grated and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Parmesan vs Tofu infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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 CalciumCalcium +24.9%
Contains more ZincZinc +167.5%
Contains more PhosphorusPhosphorus +230%
Contains more SeleniumSelenium +97.7%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +442.9%
Contains more CopperCopper +845%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1563.4%

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Tofu
Tofu
5
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 +251%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +507.7%
Contains more Vitamin B3Vitamin B3 +376.3%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more FolateFolate +383.3%

All nutrients comparison - raw data values

Nutrient Parmesan Tofu DV% diff.
Sodium 1804mg 14mg 78%
Saturated fat 15.371g 1.261g 64%
Phosphorus 627mg 190mg 62%
Vitamin B12 1.4µg 0µg 58%
Manganese 0.071mg 1.181mg 48%
Copper 0.04mg 0.378mg 38%
Selenium 34.4µg 17.4µg 31%
Fats 27.84g 8.72g 29%
Cholesterol 86mg 0mg 29%
Vitamin A 262µg 29%
Iron 0.49mg 2.66mg 27%
Zinc 4.2mg 1.57mg 24%
Polyunsaturated fat 1.386g 4.921g 24%
Protein 28.42g 17.27g 22%
Vitamin B2 0.358mg 0.102mg 20%
Calcium 853mg 683mg 17%
Calories 420kcal 144kcal 14%
Monounsaturated fat 7.13g 1.925g 13%
Vitamin B1 0.026mg 0.158mg 11%
Fiber 0g 2.3g 9%
Magnesium 34mg 58mg 6%
Vitamin B5 0.45mg 0.133mg 6%
Folate 6µg 29µg 6%
Carbs 13.91g 2.78g 4%
Vitamin E 0.53mg 4%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 14.1mg 3%
Potassium 180mg 237mg 2%
Vitamin B3 0.08mg 0.381mg 2%
Vitamin B6 0.081mg 0.092mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.8g 12g N/A
Calories per 10 g protein 148kcal 83kcal N/A
Weight per 100 calories 24g 69g N/A
Unsaturated / Saturated Fat ratio 0.55 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 13.91g 0.48g N/A
Sugar 0.07g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.235mg 0%
Threonine 1.075mg 0.785mg 0%
Isoleucine 1.455mg 0.849mg 0%
Leucine 2.747mg 1.392mg 0%
Lysine 2.201mg 0.883mg 0%
Methionine 0.751mg 0.211mg 0%
Phenylalanine 1.538mg 0.835mg 0%
Valine 1.865mg 0.87mg 0%
Histidine 0.806mg 0.431mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 +64.6%
Contains more FatsFats +219.3%
Contains more CarbsCarbs +400.4%
Contains more OtherOther +412.9%
Contains more WaterWater +208.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 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 +270.4%
Contains less Sat. FatSaturated fat -91.8%
Contains more Poly. FatPolyunsaturated fat +255.1%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.