Feta Cheese vs Tofu: Nutrition & Calories Compare



Feta cheese - calories, kcal, weight, nutrition
Feta cheese - calories, kcal, weight, nutrition

Feta cheese vs Tofu
Nutrition Facts

Feta Cheese
Serving size:
  change
cup (150g)half cup (75g)cube (20g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Tofu
Serving size:
  change
tablespoon (20g)teaspoon (7g)slice (30g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Feta Cheese vs Tofu 100g Compare


per 100gFeta cheeseTofu
Calories265 76
Carbohydrates3.88 g1.87 g
Fat21.49 g4.78 g
Protein14.21 g8.08 g
Water55.22 g84.55 g
Calcium493 mg350 mg
Iron0.65 mg5.36 mg
Magnessium19 mg30 mg
Potassium62 mg121 mg
Sodium1139 mg7 mg
Vitaminium A422 µg85 µg
Vitaminium B1 (Thiamine)0.154 mg0.081 mg
Vitaminium B2 (riboflavin)0.844 mg0.052 mg
Vitaminium B3 (Niacin)0.991 mg0.195 mg
Vitaminium B60.424 mg0.047 mg
Vitaminium B9 (Folic acid)0.032 mg0.015 mg
Vitaminium E0.18 mg0.01 mg
Vitaminium K0.002 µg0.002 µg

Feta cheese and tofu: two staples in different cuisines around the world, each with its unique taste, texture, and nutritional profile. Whether you're sprinkling crumbled feta over a fresh Greek salad or stir-frying tofu for a hearty vegan meal, both offer distinct health benefits and culinary possibilities. But what sets them apart? Let's dive into the fascinating world of feta cheese and tofu, exploring not just their nutritional data, but also their cultural significance, versatility in cooking, and more.

A Tale of Two Textures: Feta Cheese vs. Tofu

Feta cheese, with its rich history dating back to ancient Greece, is celebrated for its tangy flavor and crumbly texture. Traditionally made from sheep's milk or a mixture of sheep and goat's milk, feta is a brined cheese that is both flavorful and nutritious. On the other hand, tofu, also known as bean curd, originates from China and has been a fundamental ingredient in Asian cuisine for centuries. Made by coagulating soy milk and pressing the resulting curds into solid white blocks, tofu is known for its mild taste and remarkable ability to absorb flavors from other ingredients.

Nutritional Insights: Beyond the Basics

When comparing the nutritional content of feta cheese and tofu, it's clear that both have their merits. Feta cheese is higher in calories and fats, including saturated fat, but it's also rich in calcium and protein, making it a good choice for bone health and muscle maintenance. In contrast, tofu is lower in calories and fat but boasts a higher iron and magnesium content, essential for blood health and energy production. Notably, tofu is also a cholesterol-free food, making it a heart-healthy option for those monitoring their cholesterol levels.

Flavor Profiles: Salty vs. Subtle

The salty, tangy taste of feta cheese makes it a bold addition to salads, pizzas, and baked dishes. Its flavor is unmistakable, often becoming the highlight of a dish. Tofu, with its subtle taste and spongy texture, excels in soaking up the flavors of sauces and marinades, making it incredibly versatile in cooking. From savory stir-fries to smoothies, tofu can be adapted to fit a wide range of dishes.

Culinary Uses and Adaptations

Feta cheese and tofu can be used in a myriad of culinary creations. Feta is often found in Mediterranean cuisine, crumbled over salads, baked into pastries, or served alongside olives and sun-dried tomatoes. Tofu, on the other hand, is a staple in Asian dishes but has also made its way into Western kitchens as a popular meat alternative. It can be grilled, baked, scrambled, or blended into desserts for a protein boost.

Environmental and Ethical Considerations

For those concerned about environmental sustainability and animal welfare, tofu generally has a lower environmental impact than dairy products, including feta cheese. Producing tofu requires less water and land and generates fewer greenhouse gases. Additionally, as a plant-based food, tofu is suitable for vegans and those looking to reduce their consumption of animal products.

Final Thoughts: A Place for Both on Your Plate

Both feta cheese and tofu offer unique flavors, textures, and nutritional benefits, making them valuable additions to a balanced diet. Whether you lean towards the creamy tanginess of feta or the versatile mildness of tofu, incorporating these foods into your meals can enhance both the nutritional value and taste of your dishes. So why not explore the wide range of recipes available and discover new ways to enjoy these culinary favorites?

Feta cheese 100g

265kcal

Calories source

  • 6% CARBS.
  • 21% PROTEIN
  • 73% FAT

Tofu 100g

76kcal

Calories source

  • 9% CARBS
  • 39% PROTEIN
  • 52% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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