Tofu vs. Pistachio — In-Depth Nutrition Comparison
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How are tofu and pistachios different?
- Tofu is richer in calcium, while pistachios are higher in vitamin B6, copper, vitamin B1, phosphorus, fiber, potassium, manganese, and magnesium.
- Pistachios cover your daily need for vitamin B6, 127% more than tofu.
- Tofu contains 3 times more calcium than pistachios. Tofu contains 350mg of calcium, while pistachios contain 105mg.
- Tofu is lower in saturated fat.
- Pistachios have a higher glycemic index (28) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Nuts, pistachio nuts, raw types were used in this article.
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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 | +233.3% |
| Contains more IronIron | +36.7% |
| Contains more SeleniumSelenium | +27.1% |
| Contains more MagnesiumMagnesium | +303.3% |
| Contains more PotassiumPotassium | +747.1% |
| Contains more CopperCopper | +573.6% |
| Contains more ZincZinc | +175% |
| Contains more PhosphorusPhosphorus | +405.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +98.3% |
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.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +5500% |
| Contains more Vitamin EVitamin E | +28500% |
| Contains more Vitamin B1Vitamin B1 | +974.1% |
| Contains more Vitamin B2Vitamin B2 | +207.7% |
| Contains more Vitamin B3Vitamin B3 | +566.7% |
| Contains more Vitamin B5Vitamin B5 | +664.7% |
| Contains more Vitamin B6Vitamin B6 | +3517% |
| Contains more FolateFolate | +240% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1834.8% |
| Contains more ProteinProtein | +149.5% |
| Contains more FatsFats | +848.1% |
| Contains more CarbsCarbs | +1352.9% |
| Contains more OtherOther | +313.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.3% |
| Contains more Mono. FatMonounsaturated fat | +2102.4% |
| Contains more Poly. FatPolyunsaturated fat | +432.8% |
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 vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.047mg | 1.7mg | 127% |
| Copper | 0.193mg | 1.3mg | 123% |
| Polyunsaturated fat | 2.699g | 14.38g | 78% |
| Vitamin B1 | 0.081mg | 0.87mg | 66% |
| Fats | 4.78g | 45.32g | 62% |
| Phosphorus | 97mg | 490mg | 56% |
| Monounsaturated fat | 1.056g | 23.257g | 56% |
| Fiber | 0.3g | 10.6g | 41% |
| Potassium | 121mg | 1025mg | 27% |
| Manganese | 0.605mg | 1.2mg | 26% |
| Calcium | 350mg | 105mg | 25% |
| Saturated fat | 0.691g | 5.907g | 24% |
| Protein | 8.08g | 20.16g | 24% |
| Calories | 76kcal | 560kcal | 24% |
| Magnesium | 30mg | 121mg | 22% |
| Vitamin E | 0.01mg | 2.86mg | 19% |
| Iron | 5.36mg | 3.92mg | 18% |
| Zinc | 0.8mg | 2.2mg | 13% |
| Vitamin B5 | 0.068mg | 0.52mg | 9% |
| Folate | 15µg | 51µg | 9% |
| Carbs | 1.87g | 27.17g | 8% |
| Vitamin B2 | 0.052mg | 0.16mg | 8% |
| Vitamin B3 | 0.195mg | 1.3mg | 7% |
| Vitamin C | 0.1mg | 5.6mg | 6% |
| Choline | 28.8mg | 5% | |
| Vitamin A | 26µg | 3% | |
| Selenium | 8.9µg | 7µg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Starch | 1.67g | 1% | |
| Net carbs | 1.57g | 16.57g | N/A |
| Sugar | 0.62g | 7.66g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.12mg | 0.251mg | 0% |
| Threonine | 0.402mg | 0.684mg | 0% |
| Isoleucine | 0.435mg | 0.917mg | 0% |
| Leucine | 0.713mg | 1.604mg | 0% |
| Lysine | 0.452mg | 1.138mg | 0% |
| Methionine | 0.108mg | 0.36mg | 0% |
| Phenylalanine | 0.428mg | 1.092mg | 0% |
| Valine | 0.446mg | 1.249mg | 0% |
| Histidine | 0.221mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | 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%
63%
Minerals Daily Need Coverage Score
59%
125%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 7.04g)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 5.216g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 13)
Which food is cheaper?
Tofu is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.