Mixed nuts vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between mixed nuts and tofu

Mixed nuts have more copper, vitamin B3, magnesium, phosphorus, manganese, selenium, vitamin B5, and vitamin B6; however, tofu is higher in calcium.
Mixed nuts cover your daily need for copper, 59% more than tofu.
Mixed nuts have 20 times more vitamin B3 than tofu. While mixed nuts have 7.709mg of vitamin B3, tofu has only 0.381mg.
Tofu has less saturated fat.

These are the specific foods used in this comparison Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Tofu, raw, firm, prepared with calcium sulfate.

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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.

Mixed nuts

Tofu

Contains more MagnesiumMagnesium	+294.8%
Contains more PotassiumPotassium	+166.7%
Contains more CopperCopper	+139.9%
Contains more ZincZinc	+114%
Contains more PhosphorusPhosphorus	+140%
Contains less SodiumSodium	-64.3%
Contains more ManganeseManganese	+72.7%
Contains more SeleniumSelenium	+94.8%

Contains more CalciumCalcium

+483.8%

~equal in Iron ~2.66mg

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.

Mixed nuts

Tofu

Contains more Vitamin CVitamin C	+150%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+19.6%
Contains more Vitamin B2Vitamin B2	+92.2%
Contains more Vitamin B3Vitamin B3	+1923.4%
Contains more Vitamin B5Vitamin B5	+757.1%
Contains more Vitamin B6Vitamin B6	+282.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+186.2%
Contains more CholineCholine	+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	53.95g	8.72g	70%
Monounsaturated fat	28.488g	1.925g	66%
Polyunsaturated fat	14.612g	4.921g	65%
Copper	0.907mg	0.378mg	59%
Calcium	117mg	683mg	57%
Vitamin E	7.82mg		52%
Vitamin B3	7.709mg	0.381mg	46%
Magnesium	229mg	58mg	41%
Phosphorus	456mg	190mg	38%
Manganese	2.04mg	1.181mg	37%
Saturated fat	8.711g	1.261g	34%
Selenium	33.9µg	17.4µg	30%
Calories	607kcal	144kcal	23%
Vitamin B6	0.352mg	0.092mg	20%
Vitamin B5	1.14mg	0.133mg	20%
Fiber	7g	2.3g	19%
Zinc	3.36mg	1.57mg	16%
Folate	83µg	29µg	14%
Potassium	632mg	237mg	12%
Choline	52mg		9%
Vitamin B2	0.196mg	0.102mg	7%
Carbs	21.05g	2.78g	6%
Protein	20.04g	17.27g	6%
Vitamin K	5.7µg		5%
Vitamin B1	0.189mg	0.158mg	3%
Starch	4.2g		2%
Iron	2.61mg	2.66mg	1%
Vitamin C	0.5mg	0.2mg	0%
Net carbs	14.05g	0.48g	N/A
Sugar	4.15g		N/A
Sodium	5mg	14mg	0%
Trans fat	0.055g	0g	N/A
Tryptophan	0.22mg	0.235mg	0%
Threonine	0.703mg	0.785mg	0%
Isoleucine	0.826mg	0.849mg	0%
Leucine	1.656mg	1.392mg	0%
Lysine	0.782mg	0.883mg	0%
Methionine	0.283mg	0.211mg	0%
Phenylalanine	1.182mg	0.835mg	0%
Valine	1.001mg	0.87mg	0%
Histidine	0.572mg	0.431mg	0%
Omega-3 - EPA	0.005g		N/A
Omega-3 - ALA	0.082g		N/A
Omega-6 - Eicosadienoic acid	0.013g		N/A
Omega-6 - Linoleic acid	14.455g		N/A