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.
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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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
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% |