Cheddar Cheese vs. Tofu
Nutrition comparison of Cheddar Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and tofu:
- Both tofu and cheddar cheese are high in calcium and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Tofu has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and tofu has 81% less calories than cheddar cheese - tofu has 76 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Tofu | |
|---|---|---|
| Protein | 23% | 39% |
| Carbohydrates | 3% | 9% |
| Fat | 74% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and cheddar cheese are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than cheddar cheese - tofu has 0.3g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Tofu and cheddar cheese contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both tofu and cheddar cheese are high in protein. Cheddar cheese has 183% more protein than tofu - tofu has 8.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and tofu has 96% less saturated fat than cheddar cheese - tofu has 0.69g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Tofu has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and cheddar cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than tofu - cheddar cheese has 337ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than tofu - cheddar cheese has 24iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and cheddar cheese contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Tofu and cheddar cheese contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid and Vitamin B12. Both cheddar cheese and tofu contain significant amounts of Vitamin B6 and folate.
| Cheddar Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.081 MG |
| Riboflavin | 0.428 MG | 0.052 MG |
| Niacin | 0.059 MG | 0.195 MG |
| Pantothenic acid | 0.41 MG | 0.068 MG |
| Vitamin B6 | 0.066 MG | 0.047 MG |
| Folate | 27 UG | 15 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both tofu and cheddar cheese are high in calcium. Cheddar cheese has 103% more calcium than tofu - tofu has 350mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Tofu is an excellent source of iron and it has 37 times more iron than cheddar cheese - tofu has 5.4mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Tofu has 59% more potassium than cheddar cheese - tofu has 121mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than tofu per 100 grams.
| Cheddar Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.319 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 2.38 G |
| Total | 1.207 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cheddar Cheese g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does tofu or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and tofu has 80% less calories than cheddar cheese - tofu has 76 calories in 100g and cheddar cheese has 403 calories.
Is tofu or cheddar cheese better for protein?
Both tofu and cheddar cheese are high in protein. Cheddar cheese has 180% more protein than tofu - tofu has 8.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does tofu or cheddar cheese contain more calcium?
Both tofu and cheddar cheese are high in calcium. Cheddar cheese has 100% more calcium than tofu - tofu has 350mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does tofu or cheddar cheese contain more iron?
Tofu is an abundant source of iron and it has 37 times more iron than cheddar cheese - tofu has 5.4mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.