Tofu vs. Pecan — In-Depth Nutrition Comparison
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How are tofu and pecan different?
- Tofu is higher in iron and calcium; however, pecan is richer in manganese, copper, vitamin B1, fiber, zinc, phosphorus, and magnesium.
- Daily need coverage for manganese for pecan is 169% higher.
- Tofu contains 5 times more calcium than pecan. While tofu contains 350mg of calcium, pecan contains only 70mg.
- Tofu has less saturated fat.
Tofu, raw, regular, prepared with calcium sulfate and Nuts, pecans are the varieties 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 | +400% |
| Contains more IronIron | +111.9% |
| Contains more SeleniumSelenium | +134.2% |
| Contains more MagnesiumMagnesium | +303.3% |
| Contains more PotassiumPotassium | +238.8% |
| Contains more CopperCopper | +521.8% |
| Contains more ZincZinc | +466.3% |
| Contains more PhosphorusPhosphorus | +185.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +643.8% |
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 | +1000% |
| Contains more Vitamin EVitamin E | +13900% |
| Contains more Vitamin B1Vitamin B1 | +714.8% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +498.5% |
| Contains more Vitamin B5Vitamin B5 | +1169.1% |
| Contains more Vitamin B6Vitamin B6 | +346.8% |
| Contains more Vitamin KVitamin K | +45.8% |
| Contains more FolateFolate | +46.7% |
| Contains more CholineCholine | +40.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.605mg | 4.5mg | 169% |
| Polyunsaturated fat | 2.699g | 21.614g | 126% |
| Copper | 0.193mg | 1.2mg | 112% |
| Fats | 4.78g | 71.97g | 103% |
| Monounsaturated fat | 1.056g | 40.801g | 99% |
| Vitamin B1 | 0.081mg | 0.66mg | 48% |
| Fiber | 0.3g | 9.6g | 37% |
| Iron | 5.36mg | 2.53mg | 35% |
| Zinc | 0.8mg | 4.53mg | 34% |
| Calories | 76kcal | 691kcal | 31% |
| Calcium | 350mg | 70mg | 28% |
| Phosphorus | 97mg | 277mg | 26% |
| Saturated fat | 0.691g | 6.18g | 25% |
| Magnesium | 30mg | 121mg | 22% |
| Vitamin B5 | 0.068mg | 0.863mg | 16% |
| Vitamin B6 | 0.047mg | 0.21mg | 13% |
| Potassium | 121mg | 410mg | 9% |
| Vitamin E | 0.01mg | 1.4mg | 9% |
| Selenium | 8.9µg | 3.8µg | 9% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Vitamin B3 | 0.195mg | 1.167mg | 6% |
| Carbs | 1.87g | 13.86g | 4% |
| Folate | 15µg | 22µg | 2% |
| Protein | 8.08g | 9.17g | 2% |
| Choline | 28.8mg | 40.5mg | 2% |
| Vitamin C | 0.1mg | 1.1mg | 1% |
| Vitamin K | 2.4µg | 3.5µg | 1% |
| Net carbs | 1.57g | 4.26g | N/A |
| Sugar | 0.62g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Sodium | 7mg | 0mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.12mg | 0.093mg | 0% |
| Threonine | 0.402mg | 0.306mg | 0% |
| Isoleucine | 0.435mg | 0.336mg | 0% |
| Leucine | 0.713mg | 0.598mg | 0% |
| Lysine | 0.452mg | 0.287mg | 0% |
| Methionine | 0.108mg | 0.183mg | 0% |
| Phenylalanine | 0.428mg | 0.426mg | 0% |
| Valine | 0.446mg | 0.411mg | 0% |
| Histidine | 0.221mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2302% |
| Contains more ProteinProtein | +13.5% |
| Contains more FatsFats | +1405.6% |
| Contains more CarbsCarbs | +641.2% |
| Contains more OtherOther | +105.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.8% |
| Contains more Mono. FatMonounsaturated fat | +3763.7% |
| Contains more Poly. FatPolyunsaturated fat | +700.8% |