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  6. Mixed nuts vs. Tofu

Mixed nuts vs. Tofu — In-Depth Nutrition Comparison

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The main differences between mixed nuts and tofu

  • Mixed nuts are richer in copper, manganese, vitamin E, phosphorus, magnesium, vitamin B3, selenium, and fiber, yet tofu is richer in iron.
  • Daily need coverage for copper for mixed nuts is 79% higher.
  • Mixed nuts contain 782 times more vitamin E than tofu. Mixed nuts contain 7.82mg of vitamin E, while tofu contains 0.01mg.
  • Tofu contains less saturated fat.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Mixed nuts vs Tofu infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +663.3%
Contains more PotassiumPotassium +422.3%
Contains more CopperCopper +369.9%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +370.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +237.2%
Contains more SeleniumSelenium +280.9%
Contains more CalciumCalcium +199.1%
Contains more IronIron +105.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +78100%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more Vitamin B3Vitamin B3 +3853.3%
Contains more Vitamin B5Vitamin B5 +1576.5%
Contains more Vitamin B6Vitamin B6 +648.9%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +453.3%
Contains more CholineCholine +80.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +148%
Contains more FatsFats +1028.7%
Contains more CarbsCarbs +1025.7%
Contains more OtherOther +300%
Contains more WaterWater +3964.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +2597.7%
Contains more Poly. FatPolyunsaturated fat +441.4%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Tofu
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Tofu DV% diff.
Copper 0.907mg 0.193mg 79%
Polyunsaturated fat 14.612g 2.699g 79%
Fats 53.95g 4.78g 76%
Monounsaturated fat 28.488g 1.056g 69%
Manganese 2.04mg 0.605mg 62%
Vitamin E 7.82mg 0.01mg 52%
Phosphorus 456mg 97mg 51%
Vitamin B3 7.709mg 0.195mg 47%
Magnesium 229mg 30mg 47%
Selenium 33.9µg 8.9µg 45%
Saturated fat 8.711g 0.691g 36%
Iron 2.61mg 5.36mg 34%
Calories 607kcal 76kcal 27%
Fiber 7g 0.3g 27%
Protein 20.04g 8.08g 24%
Zinc 3.36mg 0.8mg 23%
Vitamin B6 0.352mg 0.047mg 23%
Calcium 117mg 350mg 23%
Vitamin B5 1.14mg 0.068mg 21%
Folate 83µg 15µg 17%
Potassium 632mg 121mg 15%
Vitamin B2 0.196mg 0.052mg 11%
Vitamin B1 0.189mg 0.081mg 9%
Carbs 21.05g 1.87g 6%
Choline 52mg 28.8mg 4%
Vitamin K 5.7µg 2.4µg 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0.1mg 0%
Net carbs 14.05g 1.57g N/A
Sugar 4.15g 0.62g N/A
Sodium 5mg 7mg 0%
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0.12mg 0%
Threonine 0.703mg 0.402mg 0%
Isoleucine 0.826mg 0.435mg 0%
Leucine 1.656mg 0.713mg 0%
Lysine 0.782mg 0.452mg 0%
Methionine 0.283mg 0.108mg 0%
Phenylalanine 1.182mg 0.428mg 0%
Valine 1.001mg 0.446mg 0%
Histidine 0.572mg 0.221mg 0%
Omega-3 - EPA 0.005g 0g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Mixed nuts
6%
Tofu
Minerals Daily Need Coverage Score
139%
Mixed nuts
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.53g)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 8.02g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 9)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.