Pecan vs. Tofu — In-Depth Nutrition Comparison
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How are pecan and tofu different?
- Pecan is richer in manganese, copper, vitamin B1, fiber, zinc, magnesium, and vitamin B5, while tofu is higher in calcium and selenium.
- Pecan covers your daily need for manganese, 144% more than tofu.
- Pecan contains 6 times more vitamin B5 than tofu. Pecan contains 0.863mg of vitamin B5, while tofu contains 0.133mg.
- Tofu is lower in saturated fat.
Nuts, pecans and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
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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 | +108.6% |
| Contains more PotassiumPotassium | +73% |
| Contains more CopperCopper | +217.5% |
| Contains more ZincZinc | +188.5% |
| Contains more PhosphorusPhosphorus | +45.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +281% |
| Contains more CalciumCalcium | +875.7% |
| Contains more SeleniumSelenium | +357.9% |
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 | +450% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +317.7% |
| Contains more Vitamin B2Vitamin B2 | +27.5% |
| Contains more Vitamin B3Vitamin B3 | +206.3% |
| Contains more Vitamin B5Vitamin B5 | +548.9% |
| Contains more Vitamin B6Vitamin B6 | +128.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +31.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.5mg | 1.181mg | 144% |
| Polyunsaturated fat | 21.614g | 4.921g | 111% |
| Fats | 71.97g | 8.72g | 97% |
| Monounsaturated fat | 40.801g | 1.925g | 97% |
| Copper | 1.2mg | 0.378mg | 91% |
| Calcium | 70mg | 683mg | 61% |
| Vitamin B1 | 0.66mg | 0.158mg | 42% |
| Fiber | 9.6g | 2.3g | 29% |
| Zinc | 4.53mg | 1.57mg | 27% |
| Calories | 691kcal | 144kcal | 27% |
| Selenium | 3.8µg | 17.4µg | 25% |
| Saturated fat | 6.18g | 1.261g | 22% |
| Protein | 9.17g | 17.27g | 16% |
| Magnesium | 121mg | 58mg | 15% |
| Vitamin B5 | 0.863mg | 0.133mg | 15% |
| Phosphorus | 277mg | 190mg | 12% |
| Vitamin B6 | 0.21mg | 0.092mg | 9% |
| Vitamin E | 1.4mg | 9% | |
| Choline | 40.5mg | 7% | |
| Potassium | 410mg | 237mg | 5% |
| Vitamin B3 | 1.167mg | 0.381mg | 5% |
| Carbs | 13.86g | 2.78g | 4% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin B2 | 0.13mg | 0.102mg | 2% |
| Iron | 2.53mg | 2.66mg | 2% |
| Folate | 22µg | 29µg | 2% |
| Sodium | 0mg | 14mg | 1% |
| Vitamin C | 1.1mg | 0.2mg | 1% |
| Net carbs | 4.26g | 0.48g | N/A |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.093mg | 0.235mg | 0% |
| Threonine | 0.306mg | 0.785mg | 0% |
| Isoleucine | 0.336mg | 0.849mg | 0% |
| Leucine | 0.598mg | 1.392mg | 0% |
| Lysine | 0.287mg | 0.883mg | 0% |
| Methionine | 0.183mg | 0.211mg | 0% |
| Phenylalanine | 0.426mg | 0.835mg | 0% |
| Valine | 0.411mg | 0.87mg | 0% |
| Histidine | 0.262mg | 0.431mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +725.3% |
| Contains more CarbsCarbs | +398.6% |
| Contains more ProteinProtein | +88.3% |
| Contains more WaterWater | +1883.8% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2019.5% |
| Contains more Poly. FatPolyunsaturated fat | +339.2% |
| Contains less Sat. FatSaturated fat | -79.6% |
