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Tofu vs. Cheese — In-Depth Nutrition Comparison

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A recap on the differences between tofu and cheese

  • Tofu is higher in manganese, copper, and iron, yet cheese is higher in vitamin B12, phosphorus, vitamin B2, and vitamin A.
  • Cheese covers your daily saturated fat needs 88% more than tofu.
  • Tofu contains 44 times more manganese than cheese. While tofu contains 1.181mg of manganese, cheese contains only 0.027mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Tofu vs Cheese 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
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%
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%
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%
Contains more ZincZinc +131.8%
Contains more PhosphorusPhosphorus +139.5%
Contains more SeleniumSelenium +63.8%
~equal in Calcium ~710mg

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +319.6%
Contains more Vitamin B5Vitamin B5 +208.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Tofu Cheese DV% diff.
Saturated fat 1.261g 18.867g 80%
Manganese 1.181mg 0.027mg 50%
Vitamin B12 0µg 1.1µg 46%
Copper 0.378mg 0.03mg 39%
Fats 8.72g 33.31g 38%
Phosphorus 190mg 455mg 38%
Vitamin A 330µg 37%
Cholesterol 0mg 99mg 33%
Iron 2.66mg 0.14mg 32%
Sodium 14mg 653mg 28%
Vitamin B2 0.102mg 0.428mg 25%
Polyunsaturated fat 4.921g 1.421g 23%
Selenium 17.4µg 28.5µg 20%
Zinc 1.57mg 3.64mg 19%
Monounsaturated fat 1.925g 9.246g 18%
Calories 144kcal 404kcal 13%
Protein 17.27g 22.87g 11%
Vitamin B1 0.158mg 0.029mg 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 27mg 7%
Vitamin B5 0.133mg 0.41mg 6%
Potassium 237mg 76mg 5%
Vitamin E 0.71mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Calcium 683mg 710mg 3%
Choline 16.5mg 3%
Vitamin B3 0.381mg 0.059mg 2%
Vitamin B6 0.092mg 0.066mg 2%
Vitamin K 2.4µg 2%
Folate 29µg 27µg 1%
Protein per 100 calories 12g 5.7g N/A
Calories per 10 g protein 83kcal 177kcal N/A
Weight per 100 calories 69g 25g N/A
Unsaturated / Saturated Fat ratio 5.4 0.57 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 3.09g N/A
Carbs 2.78g 3.09g 0%
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.235mg 0.547mg 0%
Threonine 0.785mg 1.044mg 0%
Isoleucine 0.849mg 1.206mg 0%
Leucine 1.392mg 1.939mg 0%
Lysine 0.883mg 1.025mg 0%
Methionine 0.211mg 0.547mg 0%
Phenylalanine 0.835mg 1.074mg 0%
Valine 0.87mg 1.404mg 0%
Histidine 0.431mg 0.547mg 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
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
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
Contains more WaterWater +88.6%
Contains more ProteinProtein +32.4%
Contains more FatsFats +282%
Contains more CarbsCarbs +11.2%
Contains more OtherOther +165%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +246.3%
Contains more Mono. FatMonounsaturated fat +380.3%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.