Blue Cheese vs. Tofu
Nutrition comparison of Blue Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blue cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blue cheese and tofu:
- Both blue cheese and tofu are high in calcium and protein.
- Blue cheese is a great source of potassium.
- Blue cheese is an excellent source of Vitamin A.
- Tofu has more thiamin, however, blue cheese contains more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Blue Cheese (Cheese, blue) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blue cheese is high in calories and tofu has 78% less calories than blue cheese - blue cheese has 353 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, blue cheese is lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Blue cheese has a macronutrient ratio of 24:3:73 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blue Cheese | Tofu | |
|---|---|---|
| Protein | 24% | 39% |
| Carbohydrates | 3% | 9% |
| Fat | 73% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both blue cheese and tofu are low in carbohydrates - blue cheese has 2.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than blue cheese - tofu has 0.3g of dietary fiber per 100 grams and blue cheese does not contain significant amounts.
sugar
Blue cheese and tofu contain similar amounts of sugar - blue cheese has 0.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both blue cheese and tofu are high in protein. Blue cheese has 165% more protein than tofu - blue cheese has 21.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Blue cheese is high in saturated fat and tofu has 96% less saturated fat than blue cheese - blue cheese has 18.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than blue cheese - blue cheese has 75mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and blue cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and blue cheese does not contain significant amounts.
Vitamin A
Blue cheese is an excellent source of Vitamin A and it has more Vitamin A than tofu - blue cheese has 198ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Blue cheese has more Vitamin D than tofu - blue cheese has 21iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Blue cheese and tofu contain similar amounts of Vitamin E - blue cheese has 0.25mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Blue cheese and tofu contain similar amounts of Vitamin K - blue cheese has 2.4ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, blue cheese contains more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Blue Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.081 MG |
| Riboflavin | 0.382 MG | 0.052 MG |
| Niacin | 1.016 MG | 0.195 MG |
| Pantothenic acid | 1.729 MG | 0.068 MG |
| Vitamin B6 | 0.166 MG | 0.047 MG |
| Folate | 36 UG | 15 UG |
| Vitamin B12 | 1.22 UG | ~ |
Minerals
calcium
Both blue cheese and tofu are high in calcium. Blue cheese has 51% more calcium than tofu - blue cheese has 528mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 16 times more iron than blue cheese - blue cheese has 0.31mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Blue cheese is a great source of potassium and it has 112% more potassium than tofu - blue cheese has 256mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blue cheese and tofu contain significant amounts of alpha linoleic acid (ALA).
| Blue Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.264 G | 0.319 G |
| Total | 0.264 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than blue cheese per 100 grams.
| Blue Cheese | Tofu | |
|---|---|---|
| linoleic acid | 0.536 G | 2.38 G |
| Total | 0.536 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: Blue Cheese (Cheese, blue) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Blue 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 blue cheese or tofu contain more calories in 100 grams?Blue cheese is high in calories and tofu has 80% less calories than blue cheese - blue cheese has 353 calories in 100g and tofu has 76 calories.
Is blue cheese or tofu better for protein?
Both blue cheese and tofu are high in protein. Blue cheese has 170% more protein than tofu - blue cheese has 21.4g of protein per 100 grams and tofu has 8.1g of protein.
Does blue cheese or tofu contain more calcium?
Both blue cheese and tofu are high in calcium. Blue cheese has 50% more calcium than tofu - blue cheese has 528mg of calcium in 100 grams and tofu has 350mg of calcium.
Does blue cheese or tofu contain more iron?
Tofu is an abundant source of iron and it has 16 times more iron than blue cheese - blue cheese has 0.31mg of iron in 100 grams and tofu has 5.4mg of iron.