Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Brazil nut
  5. Compare
  6. Brazil nut vs. Tofu

Brazil nut vs. Tofu — In-Depth Nutrition Comparison

Compare

A recap on the differences between brazil nut and tofu

  • Brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, and fiber, yet tofu is higher in iron.
  • Brazil nut covers your daily selenium needs 3469% more than tofu.
  • Brazil nut contains 565 times more vitamin E than tofu. While brazil nut contains 5.65mg of vitamin E, tofu contains only 0.01mg.
  • The amount of saturated fat in tofu is lower.

Food varieties used in this article are Nuts, brazilnuts, dried, unblanched and Tofu, raw, regular, 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
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 +1153.3%
Contains more PotassiumPotassium +444.6%
Contains more CopperCopper +803.1%
Contains more ZincZinc +407.5%
Contains more PhosphorusPhosphorus +647.4%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +21439.3%
Contains more CalciumCalcium +118.8%
Contains more IronIron +120.6%

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
2
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 +600%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +661.7%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +170.6%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more FolateFolate +46.7%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Brazil nut Tofu DV% diff.
Selenium 1917µg 8.9µg 3469%
Copper 1.743mg 0.193mg 172%
Polyunsaturated fat 24.399g 2.699g 145%
Fats 67.1g 4.78g 96%
Phosphorus 725mg 97mg 90%
Magnesium 376mg 30mg 82%
Saturated fat 16.134g 0.691g 70%
Monounsaturated fat 23.879g 1.056g 57%
Vitamin B1 0.617mg 0.081mg 45%
Vitamin E 5.65mg 0.01mg 38%
Iron 2.43mg 5.36mg 37%
Zinc 4.06mg 0.8mg 30%
Calories 659kcal 76kcal 29%
Fiber 7.5g 0.3g 29%
Manganese 1.223mg 0.605mg 27%
Calcium 160mg 350mg 19%
Potassium 659mg 121mg 16%
Protein 14.32g 8.08g 12%
Vitamin B6 0.101mg 0.047mg 4%
Carbs 11.74g 1.87g 3%
Folate 22µg 15µg 2%
Vitamin B5 0.184mg 0.068mg 2%
Vitamin K 0µg 2.4µg 2%
Vitamin B2 0.035mg 0.052mg 1%
Vitamin C 0.7mg 0.1mg 1%
Vitamin B3 0.295mg 0.195mg 1%
Net carbs 4.24g 1.57g N/A
Sugar 2.33g 0.62g N/A
Starch 0.25g 0%
Sodium 3mg 7mg 0%
Choline 28.8mg 28.8mg 0%
Tryptophan 0.135mg 0.12mg 0%
Threonine 0.365mg 0.402mg 0%
Isoleucine 0.518mg 0.435mg 0%
Leucine 1.19mg 0.713mg 0%
Lysine 0.49mg 0.452mg 0%
Methionine 1.124mg 0.108mg 0%
Phenylalanine 0.639mg 0.428mg 0%
Valine 0.76mg 0.446mg 0%
Histidine 0.409mg 0.221mg 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
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 +77.2%
Contains more FatsFats +1303.8%
Contains more CarbsCarbs +527.8%
Contains more OtherOther +375%
Contains more WaterWater +2372.2%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +2161.3%
Contains more Poly. FatPolyunsaturated fat +804%
Contains less Sat. FatSaturated fat -95.7%

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/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.