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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
50%
Minerals Daily Need Coverage Score
59%
139%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 3.53g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 8.02g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 9)
Which food is cheaper?
Tofu is cheaper (difference - $3)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)