Hazelnut vs. Tofu — In-Depth Nutrition Comparison
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What are the main differences between hazelnut and tofu?
- Hazelnut is richer in manganese, copper, vitamin B1, vitamin B6, fiber, iron, magnesium, and folate, yet tofu is richer in calcium and selenium.
- Hazelnut's daily need coverage for manganese is 217% higher.
- Hazelnut has 6 times more vitamin B6 than tofu. Hazelnut has 0.563mg of vitamin B6, while tofu has 0.092mg.
We used Nuts, hazelnuts or filberts and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.
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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 | +181% |
| Contains more PotassiumPotassium | +186.9% |
| Contains more IronIron | +76.7% |
| Contains more CopperCopper | +356.3% |
| Contains more ZincZinc | +56.1% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +422.9% |
| Contains more CalciumCalcium | +499.1% |
| Contains more SeleniumSelenium | +625% |
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 | +3050% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +307% |
| Contains more Vitamin B3Vitamin B3 | +372.4% |
| Contains more Vitamin B5Vitamin B5 | +590.2% |
| Contains more Vitamin B6Vitamin B6 | +512% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +289.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 6.175mg | 1.181mg | 217% |
| Copper | 1.725mg | 0.378mg | 150% |
| Monounsaturated fat | 45.652g | 1.925g | 109% |
| Vitamin E | 15.03mg | 100% | |
| Fats | 60.75g | 8.72g | 80% |
| Calcium | 114mg | 683mg | 57% |
| Vitamin B1 | 0.643mg | 0.158mg | 40% |
| Vitamin B6 | 0.563mg | 0.092mg | 36% |
| Fiber | 9.7g | 2.3g | 30% |
| Selenium | 2.4µg | 17.4µg | 27% |
| Iron | 4.7mg | 2.66mg | 26% |
| Magnesium | 163mg | 58mg | 25% |
| Calories | 628kcal | 144kcal | 24% |
| Folate | 113µg | 29µg | 21% |
| Polyunsaturated fat | 7.92g | 4.921g | 20% |
| Vitamin B5 | 0.918mg | 0.133mg | 16% |
| Saturated fat | 4.464g | 1.261g | 15% |
| Phosphorus | 290mg | 190mg | 14% |
| Potassium | 680mg | 237mg | 13% |
| Vitamin K | 14.2µg | 12% | |
| Vitamin B3 | 1.8mg | 0.381mg | 9% |
| Choline | 45.6mg | 8% | |
| Zinc | 2.45mg | 1.57mg | 8% |
| Vitamin C | 6.3mg | 0.2mg | 7% |
| Protein | 14.95g | 17.27g | 5% |
| Carbs | 16.7g | 2.78g | 5% |
| Vitamin B2 | 0.113mg | 0.102mg | 1% |
| Sodium | 0mg | 14mg | 1% |
| Net carbs | 7g | 0.48g | N/A |
| Sugar | 4.34g | N/A | |
| Starch | 0.48g | 0% | |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.193mg | 0.235mg | 0% |
| Threonine | 0.497mg | 0.785mg | 0% |
| Isoleucine | 0.545mg | 0.849mg | 0% |
| Leucine | 1.063mg | 1.392mg | 0% |
| Lysine | 0.42mg | 0.883mg | 0% |
| Methionine | 0.221mg | 0.211mg | 0% |
| Phenylalanine | 0.663mg | 0.835mg | 0% |
| Valine | 0.701mg | 0.87mg | 0% |
| Histidine | 0.432mg | 0.431mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +596.7% |
| Contains more CarbsCarbs | +500.7% |
| Contains more OtherOther | +63.6% |
| Contains more ProteinProtein | +15.5% |
| Contains more WaterWater | +1215.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2271.5% |
| Contains more Poly. FatPolyunsaturated fat | +60.9% |
| Contains less Sat. FatSaturated fat | -71.8% |
