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  6. Tofu vs. Mozzarella

Tofu vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between tofu and mozzarella

  • Tofu has more copper and iron; however, mozzarella is higher in phosphorus, vitamin B12, protein, vitamin B2, zinc, and fats.
  • Mozzarella covers your daily need for saturated fat 48% more than tofu.
  • Tofu has 14 times more copper than mozzarella. While tofu has 0.378mg of copper, mozzarella has only 0.027mg.
  • Tofu has less saturated fat.
  • The glycemic index of mozzarella is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Cheese, mozzarella, low sodium.

Infographic

Tofu vs Mozzarella infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +123.1%
Contains more PotassiumPotassium +149.5%
Contains more IronIron +964%
Contains more CopperCopper +1300%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +99.4%
Contains more PhosphorusPhosphorus +175.8%
~equal in Calcium ~731mg
~equal in Selenium ~15.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Tofu
Tofu
6
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%
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% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B3Vitamin B3 +217.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +222.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Tofu Mozzarella DV% diff.
Manganese 1.181mg 51%
Phosphorus 190mg 524mg 48%
Saturated fat 1.261g 10.867g 44%
Copper 0.378mg 0.027mg 39%
Vitamin B12 0µg 0.92µg 38%
Iron 2.66mg 0.25mg 30%
Polyunsaturated fat 4.921g 0.509g 29%
Protein 17.27g 27.5g 20%
Cholesterol 0mg 54mg 18%
Vitamin B2 0.102mg 0.34mg 18%
Vitamin A 137µg 15%
Zinc 1.57mg 3.13mg 14%
Fats 8.72g 17.1g 13%
Vitamin B1 0.158mg 0.02mg 12%
Fiber 2.3g 0g 9%
Magnesium 58mg 26mg 8%
Calories 144kcal 280kcal 7%
Monounsaturated fat 1.925g 4.844g 7%
Calcium 683mg 731mg 5%
Folate 29µg 9µg 5%
Potassium 237mg 95mg 4%
Selenium 17.4µg 15.7µg 3%
Vitamin B5 0.133mg 3%
Choline 18.4mg 3%
Vitamin D* 0 IU 13 IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B3 0.381mg 0.12mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.15mg 1%
Vitamin B6 0.092mg 0.08mg 1%
Protein per 100 calories 12g 9.8g N/A
Calories per 10 g protein 83kcal 102kcal N/A
Weight per 100 calories 69g 36g N/A
Unsaturated / Saturated Fat ratio 5.4 0.49 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 3.1g N/A
Carbs 2.78g 3.1g 0%
Sugar 1.23g N/A
Sodium 14mg 16mg 0%
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +39.9%
Contains more ProteinProtein +59.2%
Contains more FatsFats +96.1%
Contains more CarbsCarbs +11.5%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Poly. FatPolyunsaturated fat +866.8%
Contains more Mono. FatMonounsaturated fat +151.6%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.