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  6. Tofu vs. Brazil nut

Tofu vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between tofu and brazil nut

  • Tofu is higher in iron, yet brazil nut is higher in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, and fiber.
  • Brazil nut covers your daily selenium needs 3469% more than tofu.
  • Tofu contains 2 times more iron than brazil nut. While tofu contains 5.36mg of iron, brazil nut contains only 2.43mg.
  • The amount of saturated fat in tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Nuts, brazilnuts, dried, unblanched.

Infographic

Tofu vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +118.8%
Contains more IronIron +120.6%
Contains more MagnesiumMagnesium +1153.3%
Contains more PotassiumPotassium +444.6%
Contains more CopperCopper +803.1%
Contains more ZincZinc +407.5%
Contains more PhosphorusPhosphorus +647.4%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +21439.3%

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
2
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +48.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin EVitamin E +56400%
Contains more Vitamin B1Vitamin B1 +661.7%
Contains more Vitamin B3Vitamin B3 +51.3%
Contains more Vitamin B5Vitamin B5 +170.6%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more FolateFolate +46.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Tofu Brazil nut DV% diff.
Selenium 8.9µg 1917µg 3469%
Copper 0.193mg 1.743mg 172%
Polyunsaturated fat 2.699g 24.399g 145%
Fats 4.78g 67.1g 96%
Phosphorus 97mg 725mg 90%
Magnesium 30mg 376mg 82%
Saturated fat 0.691g 16.134g 70%
Monounsaturated fat 1.056g 23.879g 57%
Vitamin B1 0.081mg 0.617mg 45%
Vitamin E 0.01mg 5.65mg 38%
Iron 5.36mg 2.43mg 37%
Zinc 0.8mg 4.06mg 30%
Calories 76kcal 659kcal 29%
Fiber 0.3g 7.5g 29%
Manganese 0.605mg 1.223mg 27%
Calcium 350mg 160mg 19%
Potassium 121mg 659mg 16%
Protein 8.08g 14.32g 12%
Vitamin B6 0.047mg 0.101mg 4%
Carbs 1.87g 11.74g 3%
Folate 15µg 22µg 2%
Vitamin B5 0.068mg 0.184mg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin B2 0.052mg 0.035mg 1%
Vitamin C 0.1mg 0.7mg 1%
Vitamin B3 0.195mg 0.295mg 1%
Net carbs 1.57g 4.24g N/A
Sugar 0.62g 2.33g N/A
Starch 0.25g 0%
Sodium 7mg 3mg 0%
Choline 28.8mg 28.8mg 0%
Tryptophan 0.12mg 0.135mg 0%
Threonine 0.402mg 0.365mg 0%
Isoleucine 0.435mg 0.518mg 0%
Leucine 0.713mg 1.19mg 0%
Lysine 0.452mg 0.49mg 0%
Methionine 0.108mg 1.124mg 0%
Phenylalanine 0.428mg 0.639mg 0%
Valine 0.446mg 0.76mg 0%
Histidine 0.221mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2372.2%
Contains more ProteinProtein +77.2%
Contains more FatsFats +1303.8%
Contains more CarbsCarbs +527.8%
Contains more OtherOther +375%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +2161.3%
Contains more Poly. FatPolyunsaturated fat +804%

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.