Cheese MozzarellavsTofu Firm (Raw)
Cheese Mozzarella has 299 calories and 22g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Cheese Mozzarella has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 52% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Tofu Firm (Raw) provides 237mg of potassium per 100g — important for muscle function and hydration.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Mozzarella Whole Milk | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 144kcal7% | +155kcal |
| Protein | 22g44% | 17g35% | +4.9g |
| Total Fat | 22g28% | 8.7g11% | +13g |
| Saturated Fat | 14g70% | 1.3g6% | +13g |
| Trans Fat | — | 0g | — |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 2.8g1% | <0.1g |
| Dietary Fiber | 0g0% | 2.3g8% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | — | — |
| Vitamin C | 0mg0% | 0.20mg0% | <0.1mg |
| Vitamin D | 0.40mcg2% | 0mcg0% | +0.40mcg |
| Vitamin E | 0.19mg1% | — | — |
| Vitamin K | 2.3mcg2% | — | — |
| Vitamin B6 | <0.1mg2% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.10mg8% | +0.18mg |
| Niacin (B3) | 0.10mg1% | 0.38mg2% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 14mg1% | +472mg |
| Calcium | 505mg39% | 683mg53% | <0.1mg |
| Iron | 0.44mg2% | 2.7mg15% | <0.1mg |
| Potassium | 76mg2% | 237mg5% | <0.1mg |
| Phosphorus | 354mg28% | 190mg15% | +164mg |
| Magnesium | 20mg5% | 58mg14% | <0.1mg |
| Zinc | 2.9mg27% | 1.6mg14% | +1.3mg |
| Copper | <0.1mg1% | 0.38mg42% | <0.1mg |
| Manganese | <0.1mg1% | 1.2mg51% | <0.1mg |
| Selenium | 17mcg31% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 299 kcal for Cheese Mozzarella — that's 108% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella has more protein per 100g (22.2g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 22.1g. Tofu Firm (Raw) has less saturated fat (1.26g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Firm (Raw): 0.2mg vs 0mg), Vitamin D (Cheese Mozzarella: 0.4mcg vs 0mcg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Cheese Mozzarella: 486mg vs 14mg), Copper (Tofu Firm (Raw): 0.378mg vs 0.011mg), Manganese (Tofu Firm (Raw): 1.18mg vs 0.03mg).
Diet Suitability: Both fit a low-carb or keto diet. Cheese Mozzarella fits a high-protein diet. Tofu Firm (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Tofu Firm (Raw)?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Cheese Mozzarella or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 299 kcal.
- Is Cheese Mozzarella or Tofu Firm (Raw) healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 22.1g.
- Which has more fiber, Cheese Mozzarella or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more fiber with 2.3g per 100g compared to 0g.