Cashew vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between cashew and tofu
- Cashew has more copper, phosphorus, magnesium, iron, zinc, vitamin B6, vitamin B1, and manganese; however, tofu is higher in calcium.
- Cashew covers your daily need for copper, 202% more than tofu.
- Cashew has 6 times more saturated fat than tofu. While cashew has 7.783g of saturated fat, tofu has only 1.261g.
These are the specific foods used in this comparison Nuts, cashew nuts, raw and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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 | +403.4% |
| Contains more PotassiumPotassium | +178.5% |
| Contains more IronIron | +151.1% |
| Contains more CopperCopper | +480.7% |
| Contains more ZincZinc | +268.2% |
| Contains more PhosphorusPhosphorus | +212.1% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +14.4% |
| Contains more CalciumCalcium | +1745.9% |
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 CVitamin C | +150% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +167.7% |
| Contains more Vitamin B3Vitamin B3 | +178.7% |
| Contains more Vitamin B5Vitamin B5 | +549.6% |
| Contains more Vitamin B6Vitamin B6 | +353.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B2Vitamin B2 | +75.9% |
| Contains more FolateFolate | +16% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.378mg | 202% |
| Calcium | 37mg | 683mg | 65% |
| Phosphorus | 593mg | 190mg | 58% |
| Magnesium | 292mg | 58mg | 56% |
| Monounsaturated fat | 23.797g | 1.925g | 55% |
| Fats | 43.85g | 8.72g | 54% |
| Iron | 6.68mg | 2.66mg | 50% |
| Zinc | 5.78mg | 1.57mg | 38% |
| Saturated fat | 7.783g | 1.261g | 30% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B6 | 0.417mg | 0.092mg | 25% |
| Vitamin B1 | 0.423mg | 0.158mg | 22% |
| Manganese | 1.655mg | 1.181mg | 21% |
| Calories | 553kcal | 144kcal | 20% |
| Polyunsaturated fat | 7.845g | 4.921g | 19% |
| Vitamin B5 | 0.864mg | 0.133mg | 15% |
| Potassium | 660mg | 237mg | 12% |
| Starch | 23.49g | 10% | |
| Carbs | 30.19g | 2.78g | 9% |
| Vitamin E | 0.9mg | 6% | |
| Selenium | 19.9µg | 17.4µg | 5% |
| Fiber | 3.3g | 2.3g | 4% |
| Vitamin B3 | 1.062mg | 0.381mg | 4% |
| Vitamin B2 | 0.058mg | 0.102mg | 3% |
| Protein | 18.22g | 17.27g | 2% |
| Folate | 25µg | 29µg | 1% |
| Vitamin C | 0.5mg | 0.2mg | 0% |
| Net carbs | 26.89g | 0.48g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 14mg | 0% |
| Tryptophan | 0.287mg | 0.235mg | 0% |
| Threonine | 0.688mg | 0.785mg | 0% |
| Isoleucine | 0.789mg | 0.849mg | 0% |
| Leucine | 1.472mg | 1.392mg | 0% |
| Lysine | 0.928mg | 0.883mg | 0% |
| Methionine | 0.362mg | 0.211mg | 0% |
| Phenylalanine | 0.951mg | 0.835mg | 0% |
| Valine | 1.094mg | 0.87mg | 0% |
| Histidine | 0.456mg | 0.431mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +402.9% |
| Contains more CarbsCarbs | +986% |
| Contains more OtherOther | +81.4% |
| Contains more WaterWater | +1242.9% |
~equal in
Protein
~17.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1136.2% |
| Contains more Poly. FatPolyunsaturated fat | +59.4% |
| Contains less Sat. FatSaturated fat | -83.8% |
