Almonds vs. Tofu — In-Depth Nutrition Comparison
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How are almonds and tofu different?
- Almonds are richer in vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, vitamin B3, and zinc, while tofu is higher in iron.
- Almonds cover your daily need for vitamin E, 171% more than tofu.
- Almonds contain 42 times more fiber than tofu. Almonds contain 12.5g of fiber, while tofu contains 0.3g.
- Tofu has a higher glycemic index (15) than almonds (0).
Nuts, almonds and Tofu, raw, regular, prepared with calcium sulfate types were used 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 | +800% |
| Contains more PotassiumPotassium | +505.8% |
| Contains more CopperCopper | +434.2% |
| Contains more ZincZinc | +290% |
| Contains more PhosphorusPhosphorus | +395.9% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +260.2% |
| Contains more CalciumCalcium | +30.1% |
| Contains more IronIron | +44.5% |
| Contains more SeleniumSelenium | +117.1% |
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 | +256200% |
| Contains more Vitamin B1Vitamin B1 | +153.1% |
| Contains more Vitamin B2Vitamin B2 | +2088.5% |
| Contains more Vitamin B3Vitamin B3 | +1755.4% |
| Contains more Vitamin B5Vitamin B5 | +592.6% |
| Contains more Vitamin B6Vitamin B6 | +191.5% |
| Contains more FolateFolate | +193.3% |
| Contains more CholineCholine | +80.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.01mg | 171% |
| Copper | 1.031mg | 0.193mg | 93% |
| Vitamin B2 | 1.138mg | 0.052mg | 84% |
| Monounsaturated fat | 31.551g | 1.056g | 76% |
| Fats | 49.93g | 4.78g | 69% |
| Manganese | 2.179mg | 0.605mg | 68% |
| Polyunsaturated fat | 12.329g | 2.699g | 64% |
| Magnesium | 270mg | 30mg | 57% |
| Phosphorus | 481mg | 97mg | 55% |
| Fiber | 12.5g | 0.3g | 49% |
| Protein | 21.15g | 8.08g | 26% |
| Calories | 579kcal | 76kcal | 25% |
| Vitamin B3 | 3.618mg | 0.195mg | 21% |
| Zinc | 3.12mg | 0.8mg | 21% |
| Iron | 3.71mg | 5.36mg | 21% |
| Potassium | 733mg | 121mg | 18% |
| Saturated fat | 3.802g | 0.691g | 14% |
| Vitamin B1 | 0.205mg | 0.081mg | 10% |
| Selenium | 4.1µg | 8.9µg | 9% |
| Calcium | 269mg | 350mg | 8% |
| Vitamin B5 | 0.471mg | 0.068mg | 8% |
| Carbs | 21.55g | 1.87g | 7% |
| Vitamin B6 | 0.137mg | 0.047mg | 7% |
| Folate | 44µg | 15µg | 7% |
| Choline | 52.1mg | 28.8mg | 4% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 9.05g | 1.57g | N/A |
| Sugar | 4.35g | 0.62g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.12mg | 0% |
| Threonine | 0.601mg | 0.402mg | 0% |
| Isoleucine | 0.751mg | 0.435mg | 0% |
| Leucine | 1.473mg | 0.713mg | 0% |
| Lysine | 0.568mg | 0.452mg | 0% |
| Methionine | 0.157mg | 0.108mg | 0% |
| Phenylalanine | 1.132mg | 0.428mg | 0% |
| Valine | 0.855mg | 0.446mg | 0% |
| Histidine | 0.539mg | 0.221mg | 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 | +161.8% |
| Contains more FatsFats | +944.6% |
| Contains more CarbsCarbs | +1052.4% |
| Contains more OtherOther | +311.1% |
| Contains more WaterWater | +1817.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2887.8% |
| Contains more Poly. FatPolyunsaturated fat | +356.8% |
| Contains less Sat. FatSaturated fat | -81.8% |