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  6. Tofu vs. Brunost

Tofu vs. Brunost — In-Depth Nutrition Comparison

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How are tofu and brunost different?

  • Tofu is richer in iron and manganese, while brunost is higher in vitamin B2, vitamin B12, vitamin B5, phosphorus, and potassium.
  • Brunost covers your daily need for vitamin B2, 102% more than tofu.
  • Tofu contains 15 times more manganese than brunost. Tofu contains 0.605mg of manganese, while brunost contains 0.04mg.
  • Tofu is lower in saturated fat.
  • Brunost has a higher glycemic index (27) than tofu (15).

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

Infographic

Tofu vs Brunost 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.
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%
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%
Contains more IronIron +930.8%
Contains more CopperCopper +141.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1412.5%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
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 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +529.1%
Contains more ProteinProtein +19.4%
Contains more FatsFats +517.4%
Contains more CarbsCarbs +2180.7%
Contains more OtherOther +559.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Poly. FatPolyunsaturated fat +187.7%
Contains more Mono. FatMonounsaturated fat +646.1%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.