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  6. Tofu vs. Peanut butter

Tofu vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Tofu and Peanut butter

  • Tofu is higher in Iron, and Calcium, yet Peanut butter is higher in Vitamin B3, Vitamin E , Manganese, Phosphorus, Magnesium, Vitamin B6, and Copper.
  • Peanut butter covers your daily Vitamin B3 needs 81% more than Tofu.
  • Tofu contains 7 times more Calcium than Peanut butter. While Tofu contains 350mg of Calcium, Peanut butter contains only 49mg.
  • The amount of Saturated Fat in Tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Peanut butter, smooth style, without salt.

Infographic

Tofu vs Peanut butter 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
4
:
6
Peanut butter
Peanut butter
Contains more Calcium +614.3%
Contains more Iron +208%
Contains less Sodium -58.8%
Contains more Selenium +117.1%
Contains more Magnesium +460%
Contains more Phosphorus +245.4%
Contains more Potassium +361.2%
Contains more Zinc +213.8%
Contains more Copper +118.7%
Contains more Manganese +175.2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +614.3%
Contains more Iron +208%
Contains less Sodium -58.8%
Contains more Selenium +117.1%
Contains more Magnesium +460%
Contains more Phosphorus +245.4%
Contains more Potassium +361.2%
Contains more Zinc +213.8%
Contains more Copper +118.7%
Contains more Manganese +175.2%

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
3
:
7
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +90900%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +6624.1%
Contains more Vitamin B5 +1572.1%
Contains more Vitamin B6 +838.3%
Contains more Folate +480%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +700%
Contains more Vitamin E +90900%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +269.2%
Contains more Vitamin B3 +6624.1%
Contains more Vitamin B5 +1572.1%
Contains more Vitamin B6 +838.3%
Contains more Folate +480%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Peanut butter
Peanut butter
Contains more Water +6774%
Contains more Protein +174.9%
Contains more Fats +974.5%
Contains more Carbs +1093%
Contains more Other +301.4%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +6774%
Contains more Protein +174.9%
Contains more Fats +974.5%
Contains more Carbs +1093%
Contains more Other +301.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +2356.5%
Contains more Polyunsaturated fat +364.4%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +2356.5%
Contains more Polyunsaturated fat +364.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Peanut butter Opinion
Net carbs 1.57g 17.31g Peanut butter
Protein 8.08g 22.21g Peanut butter
Fats 4.78g 51.36g Peanut butter
Carbs 1.87g 22.31g Peanut butter
Calories 76kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0.62g 10.49g Tofu
Fiber 0.3g 5g Peanut butter
Calcium 350mg 49mg Tofu
Iron 5.36mg 1.74mg Tofu
Magnesium 30mg 168mg Peanut butter
Phosphorus 97mg 335mg Peanut butter
Potassium 121mg 558mg Peanut butter
Sodium 7mg 17mg Tofu
Zinc 0.8mg 2.51mg Peanut butter
Copper 0.193mg 0.422mg Peanut butter
Manganese 0.605mg 1.665mg Peanut butter
Selenium 8.9µg 4.1µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 9.1mg Peanut butter
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.15mg Peanut butter
Vitamin B2 0.052mg 0.192mg Peanut butter
Vitamin B3 0.195mg 13.112mg Peanut butter
Vitamin B5 0.068mg 1.137mg Peanut butter
Vitamin B6 0.047mg 0.441mg Peanut butter
Folate 15µg 87µg Peanut butter
Vitamin K 2.4µg 0.3µg Tofu
Tryptophan 0.12mg 0.231mg Peanut butter
Threonine 0.402mg 0.525mg Peanut butter
Isoleucine 0.435mg 0.616mg Peanut butter
Leucine 0.713mg 1.546mg Peanut butter
Lysine 0.452mg 0.681mg Peanut butter
Methionine 0.108mg 0.265mg Peanut butter
Phenylalanine 0.428mg 1.202mg Peanut butter
Valine 0.446mg 0.782mg Peanut butter
Histidine 0.221mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Tofu
Saturated Fat 0.691g 10.325g Tofu
Monounsaturated Fat 1.056g 25.941g Peanut butter
Polyunsaturated fat 2.699g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Tofu
62%
Peanut butter
Minerals Daily Need Coverage Score
59%
Tofu
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 9.87g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.634g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.