Peanut butter vs. Tofu — In-Depth Nutrition Comparison

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The main differences between peanut butter and tofu

Peanut butter is richer in vitamin B3, vitamin B6, magnesium, manganese, phosphorus, vitamin B5, and folate, yet tofu is richer in calcium and selenium.
Daily need coverage for vitamin B3 for peanut butter is 80% higher.
Peanut butter contains 9 times more vitamin B5 than tofu. Peanut butter contains 1.137mg of vitamin B5, while tofu contains 0.133mg.
Tofu contains less saturated fat.

Food types used in this article are Peanut butter, smooth style, without salt 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.

Peanut butter

Tofu

Contains more MagnesiumMagnesium	+189.7%
Contains more PotassiumPotassium	+135.4%
Contains more CopperCopper	+11.6%
Contains more ZincZinc	+59.9%
Contains more PhosphorusPhosphorus	+76.3%
Contains more ManganeseManganese	+41%

Contains more CalciumCalcium	+1293.9%
Contains more IronIron	+52.9%
Contains less SodiumSodium	-17.6%
Contains more SeleniumSelenium	+324.4%

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.

Peanut butter

Tofu

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+88.2%
Contains more Vitamin B3Vitamin B3	+3341.5%
Contains more Vitamin B5Vitamin B5	+754.9%
Contains more Vitamin B6Vitamin B6	+379.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+200%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	13.112mg	0.381mg	80%
Fats	51.36g	8.72g	66%
Calcium	49mg	683mg	63%
Vitamin E	9.1mg		61%
Monounsaturated fat	25.941g	1.925g	60%
Polyunsaturated fat	12.535g	4.921g	51%
Saturated fat	10.325g	1.261g	41%
Vitamin B6	0.441mg	0.092mg	27%
Magnesium	168mg	58mg	26%
Selenium	4.1µg	17.4µg	24%
Calories	598kcal	144kcal	23%
Phosphorus	335mg	190mg	21%
Manganese	1.665mg	1.181mg	21%
Vitamin B5	1.137mg	0.133mg	20%
Folate	87µg	29µg	15%
Iron	1.74mg	2.66mg	12%
Choline	63mg		11%
Fiber	5g	2.3g	11%
Protein	22.21g	17.27g	10%
Zinc	2.51mg	1.57mg	9%
Potassium	558mg	237mg	9%
Vitamin B2	0.192mg	0.102mg	7%
Carbs	22.31g	2.78g	7%
Copper	0.422mg	0.378mg	5%
Starch	3.56g		1%
Vitamin B1	0.15mg	0.158mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	17.31g	0.48g	N/A
Sugar	10.49g		N/A
Sodium	17mg	14mg	0%
Vitamin K	0.3µg		0%
Trans fat	0.075g	0g	N/A
Tryptophan	0.231mg	0.235mg	0%
Threonine	0.525mg	0.785mg	0%
Isoleucine	0.616mg	0.849mg	0%
Leucine	1.546mg	1.392mg	0%
Lysine	0.681mg	0.883mg	0%
Methionine	0.265mg	0.211mg	0%
Phenylalanine	1.202mg	0.835mg	0%
Valine	0.782mg	0.87mg	0%
Histidine	0.557mg	0.431mg	0%
Fructose	0.12g		0%
Omega-3 - ALA	0.027g		N/A
Omega-3 - Eicosatrienoic acid	0.01g		N/A
Omega-6 - Gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.008g		N/A
Omega-6 - Linoleic acid	12.215g		N/A