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  6. Tofu vs. Mixed nuts

Tofu vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between tofu and mixed nuts

  • Tofu is richer in iron, yet mixed nuts are richer in copper, manganese, vitamin E, phosphorus, magnesium, vitamin B3, selenium, and fiber.
  • Daily need coverage for copper for mixed nuts is 79% higher.
  • Tofu contains 2 times more iron than mixed nuts. Tofu contains 5.36mg of iron, while mixed nuts contain 2.61mg.
  • Tofu contains less saturated fat.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Tofu vs Mixed nuts 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.
Tofu
Tofu
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +199.1%
Contains more IronIron +105.4%
Contains more MagnesiumMagnesium +663.3%
Contains more PotassiumPotassium +422.3%
Contains more CopperCopper +369.9%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +370.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +237.2%
Contains more SeleniumSelenium +280.9%

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.
Tofu
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%
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +78100%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +276.9%
Contains more Vitamin B3Vitamin B3 +3853.3%
Contains more Vitamin B5Vitamin B5 +1576.5%
Contains more Vitamin B6Vitamin B6 +648.9%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +453.3%
Contains more CholineCholine +80.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mixed nuts DV% diff.
Copper 0.193mg 0.907mg 79%
Polyunsaturated fat 2.699g 14.612g 79%
Fats 4.78g 53.95g 76%
Monounsaturated fat 1.056g 28.488g 69%
Manganese 0.605mg 2.04mg 62%
Vitamin E 0.01mg 7.82mg 52%
Phosphorus 97mg 456mg 51%
Vitamin B3 0.195mg 7.709mg 47%
Magnesium 30mg 229mg 47%
Selenium 8.9µg 33.9µg 45%
Saturated fat 0.691g 8.711g 36%
Iron 5.36mg 2.61mg 34%
Calories 76kcal 607kcal 27%
Fiber 0.3g 7g 27%
Protein 8.08g 20.04g 24%
Zinc 0.8mg 3.36mg 23%
Vitamin B6 0.047mg 0.352mg 23%
Calcium 350mg 117mg 23%
Vitamin B5 0.068mg 1.14mg 21%
Folate 15µg 83µg 17%
Potassium 121mg 632mg 15%
Vitamin B2 0.052mg 0.196mg 11%
Vitamin B1 0.081mg 0.189mg 9%
Carbs 1.87g 21.05g 6%
Choline 28.8mg 52mg 4%
Vitamin K 2.4µg 5.7µg 3%
Starch 4.2g 2%
Vitamin C 0.1mg 0.5mg 0%
Net carbs 1.57g 14.05g N/A
Sugar 0.62g 4.15g N/A
Sodium 7mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.12mg 0.22mg 0%
Threonine 0.402mg 0.703mg 0%
Isoleucine 0.435mg 0.826mg 0%
Leucine 0.713mg 1.656mg 0%
Lysine 0.452mg 0.782mg 0%
Methionine 0.108mg 0.283mg 0%
Phenylalanine 0.428mg 1.182mg 0%
Valine 0.446mg 1.001mg 0%
Histidine 0.221mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3964.9%
Contains more ProteinProtein +148%
Contains more FatsFats +1028.7%
Contains more CarbsCarbs +1025.7%
Contains more OtherOther +300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +2597.7%
Contains more Poly. FatPolyunsaturated fat +441.4%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.