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  6. Peanut butter vs. Tofu

Peanut butter vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and tofu

  • Peanut butter is higher in vitamin B3, vitamin E, manganese, phosphorus, magnesium, vitamin B6, and copper, yet tofu is higher in iron and calcium.
  • Peanut butter covers your daily vitamin B3 needs 81% more than tofu.
  • Peanut butter contains 910 times more vitamin E than tofu. While peanut butter contains 9.1mg of vitamin E, tofu contains only 0.01mg.
  • The amount of saturated fat in tofu is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Tofu
Tofu
4
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 +460%
Contains more PotassiumPotassium +361.2%
Contains more CopperCopper +118.7%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +245.4%
Contains more ManganeseManganese +175.2%
Contains more CalciumCalcium +614.3%
Contains more IronIron +208%
Contains less SodiumSodium -58.8%
Contains more SeleniumSelenium +117.1%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 EVitamin E +90900%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B2Vitamin B2 +269.2%
Contains more Vitamin B3Vitamin B3 +6624.1%
Contains more Vitamin B5Vitamin B5 +1572.1%
Contains more Vitamin B6Vitamin B6 +838.3%
Contains more FolateFolate +480%
Contains more CholineCholine +118.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +700%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Tofu DV% diff.
Vitamin B3 13.112mg 0.195mg 81%
Fats 51.36g 4.78g 72%
Polyunsaturated fat 12.535g 2.699g 66%
Monounsaturated fat 25.941g 1.056g 62%
Vitamin E 9.1mg 0.01mg 61%
Manganese 1.665mg 0.605mg 46%
Iron 1.74mg 5.36mg 45%
Saturated fat 10.325g 0.691g 44%
Phosphorus 335mg 97mg 34%
Magnesium 168mg 30mg 33%
Calcium 49mg 350mg 30%
Vitamin B6 0.441mg 0.047mg 30%
Protein 22.21g 8.08g 28%
Calories 598kcal 76kcal 26%
Copper 0.422mg 0.193mg 25%
Vitamin B5 1.137mg 0.068mg 21%
Fiber 5g 0.3g 19%
Folate 87µg 15µg 18%
Zinc 2.51mg 0.8mg 16%
Potassium 558mg 121mg 13%
Vitamin B2 0.192mg 0.052mg 11%
Selenium 4.1µg 8.9µg 9%
Carbs 22.31g 1.87g 7%
Vitamin B1 0.15mg 0.081mg 6%
Choline 63mg 28.8mg 6%
Vitamin K 0.3µg 2.4µg 2%
Starch 3.56g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 17.31g 1.57g N/A
Sugar 10.49g 0.62g N/A
Sodium 17mg 7mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.12mg 0%
Threonine 0.525mg 0.402mg 0%
Isoleucine 0.616mg 0.435mg 0%
Leucine 1.546mg 0.713mg 0%
Lysine 0.681mg 0.452mg 0%
Methionine 0.265mg 0.108mg 0%
Phenylalanine 1.202mg 0.428mg 0%
Valine 0.782mg 0.446mg 0%
Histidine 0.557mg 0.221mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +174.9%
Contains more FatsFats +974.5%
Contains more CarbsCarbs +1093%
Contains more OtherOther +301.4%
Contains more WaterWater +6774%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +2356.5%
Contains more Poly. FatPolyunsaturated fat +364.4%
Contains less Sat. FatSaturated fat -93.3%

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.