Parmesan Cheese vs. Tofu
Nutrition comparison of Parmesan Cheese and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and tofu:
- Both parmesan cheese and tofu are high in calcium and protein.
- Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and tofu has 81% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, parmesan cheese is lighter in carbs, heavier in fat and similar to tofu for protein. Parmesan cheese has a macronutrient ratio of 38:3:59 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Tofu | |
|---|---|---|
| Protein | 38% | 39% |
| Carbohydrates | 3% | 9% |
| Fat | 59% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and tofu are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Tofu has more dietary fiber than parmesan cheese - tofu has 0.3g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and tofu contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both parmesan cheese and tofu are high in protein. Parmesan cheese has 342% more protein than tofu - parmesan cheese has 35.8g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and tofu has 95% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and parmesan cheese contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than tofu - parmesan cheese has 207ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than tofu - parmesan cheese has 19iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Parmesan cheese and tofu contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Parmesan cheese and tofu contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12. Both parmesan cheese and tofu contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Parmesan Cheese | Tofu | |
|---|---|---|
| Thiamin | 0.039 MG | 0.081 MG |
| Riboflavin | 0.332 MG | 0.052 MG |
| Niacin | 0.271 MG | 0.195 MG |
| Pantothenic acid | 0.453 MG | 0.068 MG |
| Vitamin B6 | 0.091 MG | 0.047 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both parmesan cheese and tofu are high in calcium. Parmesan cheese has 238% more calcium than tofu - parmesan cheese has 1184mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 554% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Parmesan cheese and tofu contain similar amounts of potassium - parmesan cheese has 92mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and tofu contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.319 G |
| Total | 0.297 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Tofu | |
|---|---|---|
| linoleic acid | 0.272 G | 2.38 G |
| Total | 0.272 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: Parmesan Cheese (Cheese, parmesan, hard) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Parmesan 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 parmesan cheese or tofu contain more calories in 100 grams?Parmesan cheese is high in calories and tofu has 80% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and tofu has 76 calories.
Is parmesan cheese or tofu better for protein?
Both parmesan cheese and tofu are high in protein. Parmesan cheese has 340% more protein than tofu - parmesan cheese has 35.8g of protein per 100 grams and tofu has 8.1g of protein.
Does parmesan cheese or tofu contain more calcium?
Both parmesan cheese and tofu are high in calcium. Parmesan cheese has 240% more calcium than tofu - parmesan cheese has 1184mg of calcium in 100 grams and tofu has 350mg of calcium.
Does parmesan cheese or tofu contain more iron?
Tofu is an abundant source of iron and it has 550% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron in 100 grams and tofu has 5.4mg of iron.