Feta Cheese vs. Tofu
Nutrition comparison of Feta Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and tofu:
- Both tofu and feta cheese are high in calcium and protein.
- Feta cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and tofu has 71% less calories than feta cheese - tofu has 76 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is lighter in protein, much heavier in fat and similar to tofu for carbs. Feta cheese has a macronutrient ratio of 21:6:73 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Tofu | |
|---|---|---|
| Protein | 21% | 39% |
| Carbohydrates | 6% | 9% |
| Fat | 73% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and feta cheese are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than feta cheese - tofu has 0.3g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Tofu and feta cheese contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both tofu and feta cheese are high in protein. Feta cheese has 76% more protein than tofu - tofu has 8.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and tofu has 95% less saturated fat than feta cheese - tofu has 0.69g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Tofu has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and feta cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than tofu - feta cheese has 125ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than tofu - feta cheese has 16iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and feta cheese contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Tofu and feta cheese contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both feta cheese and tofu contain significant amounts of thiamin and folate.
| Feta Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.154 MG | 0.081 MG |
| Riboflavin | 0.844 MG | 0.052 MG |
| Niacin | 0.991 MG | 0.195 MG |
| Pantothenic acid | 0.967 MG | 0.068 MG |
| Vitamin B6 | 0.424 MG | 0.047 MG |
| Folate | 32 UG | 15 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both tofu and feta cheese are high in calcium. Feta cheese has 41% more calcium than tofu - tofu has 350mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Tofu is an excellent source of iron and it has 725% more iron than feta cheese - tofu has 5.4mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Tofu has 95% more potassium than feta cheese - tofu has 121mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both feta cheese and tofu contain significant amounts of alpha linoleic acid (ALA).
| Feta Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.319 G |
| Total | 0.265 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than feta cheese per 100 grams.
| Feta Cheese | Tofu | |
|---|---|---|
| linoleic acid | 0.326 G | 2.38 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Feta Cheese g
()
|
Daily Values (%) |
Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 feta cheese contain more calories in 100 grams?Feta cheese is high in calories and tofu has 70% less calories than feta cheese - tofu has 76 calories in 100g and feta cheese has 265 calories.
Is tofu or feta cheese better for protein?
Both tofu and feta cheese are high in protein. Feta cheese has 80% more protein than tofu - tofu has 8.1g of protein per 100 grams and feta cheese has 14.2g of protein.
Does tofu or feta cheese contain more calcium?
Both tofu and feta cheese are high in calcium. Feta cheese has 40% more calcium than tofu - tofu has 350mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does tofu or feta cheese contain more iron?
Tofu is an abundant source of iron and it has 730% more iron than feta cheese - tofu has 5.4mg of iron in 100 grams and feta cheese has 0.65mg of iron.