Almonds vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between almonds and tofu?
- Almonds are higher in vitamin B2, copper, magnesium, manganese, phosphorus, fiber, vitamin B3, and potassium, yet tofu is higher in calcium and selenium.
- Almonds' daily need coverage for vitamin B2 is 80% more.
- Almonds have 9 times more vitamin B3 than tofu. While almonds have 3.618mg of vitamin B3, tofu has only 0.381mg.
- The glycemic index of almonds is lower.
We used Nuts, almonds and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +365.5% |
| Contains more PotassiumPotassium | +209.3% |
| Contains more IronIron | +39.5% |
| Contains more CopperCopper | +172.8% |
| Contains more ZincZinc | +98.7% |
| Contains more PhosphorusPhosphorus | +153.2% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +84.5% |
| Contains more CalciumCalcium | +153.9% |
| Contains more SeleniumSelenium | +324.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.7% |
| Contains more Vitamin B2Vitamin B2 | +1015.7% |
| Contains more Vitamin B3Vitamin B3 | +849.6% |
| Contains more Vitamin B5Vitamin B5 | +254.1% |
| Contains more Vitamin B6Vitamin B6 | +48.9% |
| Contains more FolateFolate | +51.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Vitamin B2 | 1.138mg | 0.102mg | 80% |
| Monounsaturated fat | 31.551g | 1.925g | 74% |
| Copper | 1.031mg | 0.378mg | 73% |
| Fats | 49.93g | 8.72g | 63% |
| Magnesium | 270mg | 58mg | 50% |
| Polyunsaturated fat | 12.329g | 4.921g | 49% |
| Manganese | 2.179mg | 1.181mg | 43% |
| Phosphorus | 481mg | 190mg | 42% |
| Calcium | 269mg | 683mg | 41% |
| Fiber | 12.5g | 2.3g | 41% |
| Selenium | 4.1µg | 17.4µg | 24% |
| Calories | 579kcal | 144kcal | 22% |
| Vitamin B3 | 3.618mg | 0.381mg | 20% |
| Potassium | 733mg | 237mg | 15% |
| Zinc | 3.12mg | 1.57mg | 14% |
| Iron | 3.71mg | 2.66mg | 13% |
| Saturated fat | 3.802g | 1.261g | 12% |
| Choline | 52.1mg | 9% | |
| Protein | 21.15g | 17.27g | 8% |
| Vitamin B5 | 0.471mg | 0.133mg | 7% |
| Carbs | 21.55g | 2.78g | 6% |
| Vitamin B1 | 0.205mg | 0.158mg | 4% |
| Folate | 44µg | 29µg | 4% |
| Vitamin B6 | 0.137mg | 0.092mg | 3% |
| Sodium | 1mg | 14mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 9.05g | 0.48g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.235mg | 0% |
| Threonine | 0.601mg | 0.785mg | 0% |
| Isoleucine | 0.751mg | 0.849mg | 0% |
| Leucine | 1.473mg | 1.392mg | 0% |
| Lysine | 0.568mg | 0.883mg | 0% |
| Methionine | 0.157mg | 0.211mg | 0% |
| Phenylalanine | 1.132mg | 0.835mg | 0% |
| Valine | 0.855mg | 0.87mg | 0% |
| Histidine | 0.539mg | 0.431mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.5% |
| Contains more FatsFats | +472.6% |
| Contains more CarbsCarbs | +675.2% |
| Contains more OtherOther | +111.4% |
| Contains more WaterWater | +1483.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1539% |
| Contains more Poly. FatPolyunsaturated fat | +150.5% |
| Contains less Sat. FatSaturated fat | -66.8% |
