Tofu vs. Roquefort — In-Depth Nutrition Comparison

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A recap on the differences between tofu and roquefort

Tofu is higher in manganese, copper, and iron, yet roquefort is higher in vitamin B2, vitamin B5, phosphorus, and vitamin B12.
Roquefort covers your daily saturated fat needs 90% more than tofu.
Tofu contains 39 times more manganese than roquefort. While tofu contains 1.181mg of manganese, roquefort contains only 0.03mg.
The amount of saturated fat in tofu is lower.
The glycemic index of tofu is lower.

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

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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.

Tofu

Roquefort

Contains more MagnesiumMagnesium	+93.3%
Contains more PotassiumPotassium	+160.4%
Contains more IronIron	+375%
Contains more CopperCopper	+1011.8%
Contains less SodiumSodium	-99.2%
Contains more ManganeseManganese	+3836.7%
Contains more SeleniumSelenium	+20%

Contains more ZincZinc	+32.5%
Contains more PhosphorusPhosphorus	+106.3%

~equal in Calcium ~662mg

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

Roquefort

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+295%

Contains more Vitamin B2Vitamin B2	+474.5%
Contains more Vitamin B3Vitamin B3	+92.7%
Contains more Vitamin B5Vitamin B5	+1201.5%
Contains more Vitamin B6Vitamin B6	+34.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+69%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.261g	19.263g	82%
Sodium	14mg	1809mg	78%
Manganese	1.181mg	0.03mg	50%
Copper	0.378mg	0.034mg	38%
Vitamin B2	0.102mg	0.586mg	37%
Fats	8.72g	30.64g	34%
Vitamin A		294µg	33%
Vitamin B5	0.133mg	1.731mg	32%
Cholesterol	0mg	90mg	30%
Phosphorus	190mg	392mg	29%
Vitamin B12	0µg	0.64µg	27%
Iron	2.66mg	0.56mg	26%
Polyunsaturated fat	4.921g	1.32g	24%
Monounsaturated fat	1.925g	8.474g	16%
Calories	144kcal	369kcal	11%
Vitamin B1	0.158mg	0.04mg	10%
Protein	17.27g	21.54g	9%
Fiber	2.3g	0g	9%
Magnesium	58mg	30mg	7%
Zinc	1.57mg	2.08mg	5%
Selenium	17.4µg	14.5µg	5%
Folate	29µg	49µg	5%
Potassium	237mg	91mg	4%
Calcium	683mg	662mg	2%
Vitamin B3	0.381mg	0.734mg	2%
Vitamin B6	0.092mg	0.124mg	2%
Protein per 100 calories	12g	5.8g	N/A
Calories per 10 g protein	83kcal	171kcal	N/A
Weight per 100 calories	69g	27g	N/A
Unsaturated / Saturated Fat ratio	5.4	0.51	N/A
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	2g	N/A
Carbs	2.78g	2g	0%
Tryptophan	0.235mg	0.303mg	0%
Threonine	0.785mg	0.965mg	0%
Isoleucine	0.849mg	1.217mg	0%
Leucine	1.392mg	2.114mg	0%
Lysine	0.883mg	1.848mg	0%
Methionine	0.211mg	0.558mg	0%
Phenylalanine	0.835mg	1.023mg	0%
Valine	0.87mg	1.614mg	0%
Histidine	0.431mg	0.602mg	0%