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.
Detailed nutritional comparison of feta cheese and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Feta Cheese src
Image of Tofu src

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) .

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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.