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Tofu vs. Cream Cheese

Q. My corner deli offers a variety of tofu spreads, which I enjoy with my morning bagel, believing them to be a healthful, less-fattening alternative to cream cheese or even fat-free cream cheese. Am I correct, and what is it exactly that I am eating?

A. While tofu spreads can be a good alternative for those who are looking to avoid all cholesterol, lactose, dairy or animal products, they are not necessarily low-fat or more healthful than cream cheese.

Tofu spreads are made from a mix of tofu, water, sugar, salt, partly hydrogenated soybean oil and soy protein, plus preservatives, stabilizers and flavorings. They vary in fat content from full-fat to low-fat (the fat comes from the tofu itself and the oil). Full-fat tofu spread (the kind usually offered in New York delis) has, per ounce, 8 grams of fat, 2 of which are saturated; no cholesterol; 80 calories; and 1 gram of protein. Reduced-fat tofu spread has 4 grams of fat, 1 of which is saturated; no cholesterol; 40 calories; and 1 gram of protein.

Regular cream cheese has, per ounce, 10 grams of fat, 6 of which are saturated; 31 milligrams of cholesterol; 99 calories; and 2 grams of protein. Light cream cheese, or Neufchatel, contains 6 grams of fat, 4 of which are saturated; 20 milligrams of cholesterol; 70 calories; and 3 grams of protein. If you want the lowest fat, fewest calories and highest protein, though, your best bet is to smear your bagel with fat-free cream cheese: it has no fat, 5 milligrams of cholesterol, 25 calories and 5 grams of protein.

The Sesame Difference

Q. What is Asian sesame paste? Is it different from the Middle Eastern sesame paste called tahini? Where can I buy it?

A. Asian sesame paste is different from tahini, and they are not interchangeable. While both are made from ground sesame seeds, the Asian paste uses toasted seeds and tahini raw ones. As a result, the Asian product has a potent, nutty flavor and a grainy texture similar to natural peanut butter; the tahini is mild and creamy.

Asian sesame paste is usually thinned with liquid or oil, then used to dress noodles, salads and vegetables. It is available in Asian and specialty markets, including Katagiri (224 East 59th Street; 212-755-3566) for $6.15 for a 5.2-ounce jar.

Vodka to the Rescue




Clementines Do the Job

Q. When they are in season, I often eat at least four clementines a day. Am I getting as many nutrients from these fun little fruits as when I eat a more ''serious'' citrus fruit like a grapefruit?

A. Clementines, those diminutive, easy-to-peel citrus fruits in the mandarin family, are quite nutritious, especially if you eat four a day. Compared with a similar-sized serving of grapefruit (100 grams), clementines have twice as much fiber, approximately 20 percent more calories (if you don't sprinkle sugar on your grapefruit) and only a little less vitamin C. MELISSA CLARK

A version of this article appears in print on , Section F, Page 6 of the National edition with the headline: FOOD CHAIN. Order Reprints | Today’s Paper | Subscribe