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  6. Tofu vs. Parmesan

Tofu vs. Parmesan — In-Depth Nutrition Comparison

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How are tofu and parmesan different?

  • Tofu is richer in manganese, copper, and iron, while parmesan is higher in phosphorus, vitamin B12, selenium, and zinc.
  • Parmesan covers your daily need for sodium, 78% more than tofu.
  • Tofu contains 17 times more manganese than parmesan. Tofu contains 1.181mg of manganese, while parmesan contains 0.071mg.
  • Tofu is lower in saturated fat.

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

Infographic

Tofu vs Parmesan 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.
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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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%
Contains more CalciumCalcium +24.9%
Contains more ZincZinc +167.5%
Contains more PhosphorusPhosphorus +230%
Contains more SeleniumSelenium +97.7%

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
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%
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +251%
Contains more Vitamin B5Vitamin B5 +238.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Parmesan DV% diff.
Sodium 14mg 1804mg 78%
Saturated fat 1.261g 15.371g 64%
Phosphorus 190mg 627mg 62%
Vitamin B12 0µg 1.4µg 58%
Manganese 1.181mg 0.071mg 48%
Copper 0.378mg 0.04mg 38%
Selenium 17.4µg 34.4µg 31%
Fats 8.72g 27.84g 29%
Cholesterol 0mg 86mg 29%
Vitamin A 262µg 29%
Iron 2.66mg 0.49mg 27%
Zinc 1.57mg 4.2mg 24%
Polyunsaturated fat 4.921g 1.386g 24%
Protein 17.27g 28.42g 22%
Vitamin B2 0.102mg 0.358mg 20%
Calcium 683mg 853mg 17%
Calories 144kcal 420kcal 14%
Monounsaturated fat 1.925g 7.13g 13%
Vitamin B1 0.158mg 0.026mg 11%
Fiber 2.3g 0g 9%
Magnesium 58mg 34mg 6%
Vitamin B5 0.133mg 0.45mg 6%
Folate 29µg 6µg 6%
Carbs 2.78g 13.91g 4%
Vitamin E 0.53mg 4%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Potassium 237mg 180mg 2%
Vitamin B3 0.381mg 0.08mg 2%
Vitamin B6 0.092mg 0.081mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 12g 6.8g N/A
Calories per 10 g protein 83kcal 148kcal N/A
Weight per 100 calories 69g 24g N/A
Unsaturated / Saturated Fat ratio 5.4 0.55 N/A
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 13.91g N/A
Sugar 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.235mg 0.383mg 0%
Threonine 0.785mg 1.075mg 0%
Isoleucine 0.849mg 1.455mg 0%
Leucine 1.392mg 2.747mg 0%
Lysine 0.883mg 2.201mg 0%
Methionine 0.211mg 0.751mg 0%
Phenylalanine 0.835mg 1.538mg 0%
Valine 0.87mg 1.865mg 0%
Histidine 0.431mg 0.806mg 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
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% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +208.3%
Contains more ProteinProtein +64.6%
Contains more FatsFats +219.3%
Contains more CarbsCarbs +400.4%
Contains more OtherOther +412.9%

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

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