Brazil nut vs. Tofu — In-Depth Nutrition Comparison
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The main differences between brazil nut and tofu
- Brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, fiber, and potassium, yet tofu is richer in calcium.
- Daily need coverage for selenium for brazil nut is 3454% higher.
- Brazil nut contains 13 times more saturated fat than tofu. Brazil nut contains 16.134g of saturated fat, while tofu contains 1.261g.
Food types used in this article are Nuts, brazilnuts, dried, unblanched 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 | +548.3% |
| Contains more PotassiumPotassium | +178.1% |
| Contains more CopperCopper | +361.1% |
| Contains more ZincZinc | +158.6% |
| Contains more PhosphorusPhosphorus | +281.6% |
| Contains less SodiumSodium | -78.6% |
| Contains more SeleniumSelenium | +10917.2% |
| Contains more CalciumCalcium | +326.9% |
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 | +250% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +290.5% |
| Contains more Vitamin B5Vitamin B5 | +38.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +191.4% |
| Contains more Vitamin B3Vitamin B3 | +29.2% |
| Contains more FolateFolate | +31.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more FatsFats | +669.5% |
| Contains more CarbsCarbs | +322.3% |
| Contains more OtherOther | +144.3% |
| Contains more ProteinProtein | +20.6% |
| Contains more WaterWater | +1941.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
16.134 g
Monounsaturated fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains more Mono. FatMonounsaturated fat | +1140.5% |
| Contains more Poly. FatPolyunsaturated fat | +395.8% |
| Contains less Sat. FatSaturated fat | -92.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 1917µg | 17.4µg | 3454% |
| Copper | 1.743mg | 0.378mg | 152% |
| Polyunsaturated fat | 24.399g | 4.921g | 130% |
| Fats | 67.1g | 8.72g | 90% |
| Magnesium | 376mg | 58mg | 76% |
| Phosphorus | 725mg | 190mg | 76% |
| Saturated fat | 16.134g | 1.261g | 68% |
| Monounsaturated fat | 23.879g | 1.925g | 55% |
| Calcium | 160mg | 683mg | 52% |
| Vitamin E | 5.65mg | 38% | |
| Vitamin B1 | 0.617mg | 0.158mg | 38% |
| Calories | 659kcal | 144kcal | 26% |
| Zinc | 4.06mg | 1.57mg | 23% |
| Fiber | 7.5g | 2.3g | 21% |
| Potassium | 659mg | 237mg | 12% |
| Protein | 14.32g | 17.27g | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B2 | 0.035mg | 0.102mg | 5% |
| Iron | 2.43mg | 2.66mg | 3% |
| Carbs | 11.74g | 2.78g | 3% |
| Manganese | 1.223mg | 1.181mg | 2% |
| Folate | 22µg | 29µg | 2% |
| Vitamin B3 | 0.295mg | 0.381mg | 1% |
| Vitamin B5 | 0.184mg | 0.133mg | 1% |
| Vitamin B6 | 0.101mg | 0.092mg | 1% |
| Vitamin C | 0.7mg | 0.2mg | 1% |
| Net carbs | 4.24g | 0.48g | N/A |
| Sugar | 2.33g | N/A | |
| Starch | 0.25g | 0% | |
| Sodium | 3mg | 14mg | 0% |
| Tryptophan | 0.135mg | 0.235mg | 0% |
| Threonine | 0.365mg | 0.785mg | 0% |
| Isoleucine | 0.518mg | 0.849mg | 0% |
| Leucine | 1.19mg | 1.392mg | 0% |
| Lysine | 0.49mg | 0.883mg | 0% |
| Methionine | 1.124mg | 0.211mg | 0% |
| Phenylalanine | 0.639mg | 0.835mg | 0% |
| Valine | 0.76mg | 0.87mg | 0% |
| Histidine | 0.409mg | 0.431mg | 0% |
| Omega-3 - ALA | 0.018g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.018g | N/A | |
| Omega-6 - Linoleic acid | 23.859g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
9%
Minerals Daily Need Coverage Score
1208%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 14.873g)
Which food is cheaper?
Tofu is cheaper (difference - $3.4)
Which food contains less Sodium?
Brazil nut contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Brazil nut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
Brazil nut is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)