Goat Cheese vs. Tofu
Nutrition comparison of Goat Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goat cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goat cheese and tofu:
- Both tofu and goat cheese are high in calcium and protein.
- Goat cheese has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, tofu contains more folate.
- Goat cheese is an excellent source of Vitamin A.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goat cheese is high in calories and tofu has 79% less calories than goat cheese - tofu has 76 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, goat cheese is lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goat Cheese | Tofu | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 76% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and goat cheese are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in goat cheese comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than goat cheese - tofu has 0.3g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Tofu and goat cheese contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both tofu and goat cheese are high in protein. Goat cheese has 167% more protein than tofu - tofu has 8.1g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and tofu has 97% less saturated fat than goat cheese - tofu has 0.69g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
cholesterol
Tofu has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and goat cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than tofu - goat cheese has 407ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Goat cheese has more Vitamin D than tofu - goat cheese has 22iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and goat cheese contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Tofu and goat cheese contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Goat cheese has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, tofu contains more folate. Both goat cheese and tofu contain significant amounts of thiamin and Vitamin B6.
| Goat Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.072 MG | 0.081 MG |
| Riboflavin | 0.676 MG | 0.052 MG |
| Niacin | 1.148 MG | 0.195 MG |
| Pantothenic acid | 0.19 MG | 0.068 MG |
| Vitamin B6 | 0.06 MG | 0.047 MG |
| Folate | 2 UG | 15 UG |
| Vitamin B12 | 0.22 UG | ~ |
Minerals
calcium
Both tofu and goat cheese are high in calcium. Tofu has 17% more calcium than goat cheese - tofu has 350mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Tofu is an excellent source of iron and it has 231% more iron than goat cheese - tofu has 5.4mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Tofu and goat cheese contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and goat cheese has 158mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than goat cheese per 100 grams.
| Goat Cheese | Tofu | |
|---|---|---|
| linoleic acid | 0.709 G | 2.38 G |
| Total | 0.709 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: Goat Cheese (Cheese, goat, semisoft type) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Goat 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 goat cheese contain more calories in 100 grams?Goat cheese is high in calories and tofu has 80% less calories than goat cheese - tofu has 76 calories in 100g and goat cheese has 364 calories.
Is tofu or goat cheese better for protein?
Both tofu and goat cheese are high in protein. Goat cheese has 170% more protein than tofu - tofu has 8.1g of protein per 100 grams and goat cheese has 21.6g of protein.
Does tofu or goat cheese contain more calcium?
Both tofu and goat cheese are high in calcium. Tofu has 20% more calcium than goat cheese - tofu has 350mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does tofu or goat cheese contain more iron?
Tofu is an abundant source of iron and it has 230% more iron than goat cheese - tofu has 5.4mg of iron in 100 grams and goat cheese has 1.6mg of iron.