Tofu vs. Cashew — In-Depth Nutrition Comparison
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The main differences between tofu and cashew
- Tofu is richer in calcium, yet cashew is richer in copper, phosphorus, magnesium, manganese, zinc, vitamin B1, vitamin B6, and vitamin K.
- Daily need coverage for copper for cashew is 222% higher.
- Tofu contains 9 times more calcium than cashew. Tofu contains 350mg of calcium, while cashew contains 37mg.
- Tofu contains less saturated fat.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Nuts, cashew nuts, raw.
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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 CalciumCalcium | +845.9% |
| Contains less SodiumSodium | -41.7% |
| Contains more MagnesiumMagnesium | +873.3% |
| Contains more PotassiumPotassium | +445.5% |
| Contains more IronIron | +24.6% |
| Contains more CopperCopper | +1037.3% |
| Contains more ZincZinc | +622.5% |
| Contains more PhosphorusPhosphorus | +511.3% |
| Contains more ManganeseManganese | +173.6% |
| Contains more SeleniumSelenium | +123.6% |
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 CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin EVitamin E | +8900% |
| Contains more Vitamin B1Vitamin B1 | +422.2% |
| Contains more Vitamin B2Vitamin B2 | +11.5% |
| Contains more Vitamin B3Vitamin B3 | +444.6% |
| Contains more Vitamin B5Vitamin B5 | +1170.6% |
| Contains more Vitamin B6Vitamin B6 | +787.2% |
| Contains more Vitamin KVitamin K | +1320.8% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.193mg | 2.195mg | 222% |
| Phosphorus | 97mg | 593mg | 71% |
| Magnesium | 30mg | 292mg | 62% |
| Fats | 4.78g | 43.85g | 60% |
| Monounsaturated fat | 1.056g | 23.797g | 57% |
| Manganese | 0.605mg | 1.655mg | 46% |
| Zinc | 0.8mg | 5.78mg | 45% |
| Polyunsaturated fat | 2.699g | 7.845g | 34% |
| Saturated fat | 0.691g | 7.783g | 32% |
| Calcium | 350mg | 37mg | 31% |
| Vitamin B1 | 0.081mg | 0.423mg | 29% |
| Vitamin B6 | 0.047mg | 0.417mg | 28% |
| Vitamin K | 2.4µg | 34.1µg | 26% |
| Calories | 76kcal | 553kcal | 24% |
| Protein | 8.08g | 18.22g | 20% |
| Selenium | 8.9µg | 19.9µg | 20% |
| Iron | 5.36mg | 6.68mg | 17% |
| Vitamin B5 | 0.068mg | 0.864mg | 16% |
| Potassium | 121mg | 660mg | 16% |
| Fiber | 0.3g | 3.3g | 12% |
| Starch | 23.49g | 10% | |
| Carbs | 1.87g | 30.19g | 9% |
| Vitamin E | 0.01mg | 0.9mg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin B3 | 0.195mg | 1.062mg | 5% |
| Folate | 15µg | 25µg | 3% |
| Vitamin C | 0.1mg | 0.5mg | 0% |
| Net carbs | 1.57g | 26.89g | N/A |
| Sugar | 0.62g | 5.91g | N/A |
| Sodium | 7mg | 12mg | 0% |
| Vitamin B2 | 0.052mg | 0.058mg | 0% |
| Tryptophan | 0.12mg | 0.287mg | 0% |
| Threonine | 0.402mg | 0.688mg | 0% |
| Isoleucine | 0.435mg | 0.789mg | 0% |
| Leucine | 0.713mg | 1.472mg | 0% |
| Lysine | 0.452mg | 0.928mg | 0% |
| Methionine | 0.108mg | 0.362mg | 0% |
| Phenylalanine | 0.428mg | 0.951mg | 0% |
| Valine | 0.446mg | 1.094mg | 0% |
| Histidine | 0.221mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1526% |
| Contains more ProteinProtein | +125.5% |
| Contains more FatsFats | +817.4% |
| Contains more CarbsCarbs | +1514.4% |
| Contains more OtherOther | +252.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Mono. FatMonounsaturated fat | +2153.5% |
| Contains more Poly. FatPolyunsaturated fat | +190.7% |