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  6. Brazil nut vs. Tofu

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

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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%
~equal in Iron ~2.66mg
~equal in Manganese ~1.181mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Tofu 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Tofu
Tofu
2
17% 9% 3% 70%
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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Tofu
Tofu
1
16% 24% 61%
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%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.