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Pecan vs. Tofu — In-Depth Nutrition Comparison

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How are pecan and tofu different?

  • Pecan is higher in manganese, copper, vitamin B1, fiber, zinc, phosphorus, and magnesium; however, tofu is richer in iron and calcium.
  • Daily need coverage for manganese for pecan is 169% higher.
  • Pecan contains 32 times more fiber than tofu. While pecan contains 9.6g of fiber, tofu contains only 0.3g.
  • Tofu has less saturated fat.

Nuts, pecans and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Pecan 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.
Pecan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
Tofu
3
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 +303.3%
Contains more PotassiumPotassium +238.8%
Contains more CopperCopper +521.8%
Contains more ZincZinc +466.3%
Contains more PhosphorusPhosphorus +185.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +643.8%
Contains more CalciumCalcium +400%
Contains more IronIron +111.9%
Contains more SeleniumSelenium +134.2%

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.
Pecan
11
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
Tofu
0
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 +1000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13900%
Contains more Vitamin B1Vitamin B1 +714.8%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +498.5%
Contains more Vitamin B5Vitamin B5 +1169.1%
Contains more Vitamin B6Vitamin B6 +346.8%
Contains more Vitamin KVitamin K +45.8%
Contains more FolateFolate +46.7%
Contains more CholineCholine +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
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 +13.5%
Contains more FatsFats +1405.6%
Contains more CarbsCarbs +641.2%
Contains more OtherOther +105.6%
Contains more WaterWater +2302%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 g
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 +3763.7%
Contains more Poly. FatPolyunsaturated fat +700.8%
Contains less Sat. FatSaturated fat -88.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pecan Tofu
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pecan Tofu DV% diff.
Manganese 4.5mg 0.605mg 169%
Polyunsaturated fat 21.614g 2.699g 126%
Copper 1.2mg 0.193mg 112%
Fats 71.97g 4.78g 103%
Monounsaturated fat 40.801g 1.056g 99%
Vitamin B1 0.66mg 0.081mg 48%
Fiber 9.6g 0.3g 37%
Iron 2.53mg 5.36mg 35%
Zinc 4.53mg 0.8mg 34%
Calories 691kcal 76kcal 31%
Calcium 70mg 350mg 28%
Phosphorus 277mg 97mg 26%
Saturated fat 6.18g 0.691g 25%
Magnesium 121mg 30mg 22%
Vitamin B5 0.863mg 0.068mg 16%
Vitamin B6 0.21mg 0.047mg 13%
Potassium 410mg 121mg 9%
Vitamin E 1.4mg 0.01mg 9%
Selenium 3.8µg 8.9µg 9%
Vitamin B2 0.13mg 0.052mg 6%
Vitamin B3 1.167mg 0.195mg 6%
Carbs 13.86g 1.87g 4%
Folate 22µg 15µg 2%
Protein 9.17g 8.08g 2%
Choline 40.5mg 28.8mg 2%
Vitamin C 1.1mg 0.1mg 1%
Vitamin K 3.5µg 2.4µg 1%
Net carbs 4.26g 1.57g N/A
Sugar 3.97g 0.62g N/A
Starch 0.46g 0%
Sodium 0mg 7mg 0%
Vitamin A 3µg 0%
Tryptophan 0.093mg 0.12mg 0%
Threonine 0.306mg 0.402mg 0%
Isoleucine 0.336mg 0.435mg 0%
Leucine 0.598mg 0.713mg 0%
Lysine 0.287mg 0.452mg 0%
Methionine 0.183mg 0.108mg 0%
Phenylalanine 0.426mg 0.428mg 0%
Valine 0.411mg 0.446mg 0%
Histidine 0.262mg 0.221mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Pecan
6%
Tofu
Minerals Daily Need Coverage Score
149%
Pecan
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.35g)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 5.489g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Pecan
Pecan is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.