Tofu vs. Almonds — In-Depth Nutrition Comparison
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What are the differences between tofu and almonds?
- Tofu is higher in calcium and selenium, yet almonds are higher in vitamin B2, copper, magnesium, manganese, phosphorus, fiber, vitamin B3, and potassium.
- Almonds' daily need coverage for vitamin B2 is 80% more.
- Tofu has 4 times more selenium than almonds. While tofu has 17.4µg of selenium, almonds have only 4.1µg.
- The glycemic index of almonds is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Nuts, almonds types 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 | +153.9% |
| Contains more SeleniumSelenium | +324.4% |
| Contains more MagnesiumMagnesium | +365.5% |
| Contains more PotassiumPotassium | +209.3% |
| Contains more IronIron | +39.5% |
| Contains more CopperCopper | +172.8% |
| Contains more ZincZinc | +98.7% |
| Contains more PhosphorusPhosphorus | +153.2% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +84.5% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +29.7% |
| Contains more Vitamin B2Vitamin B2 | +1015.7% |
| Contains more Vitamin B3Vitamin B3 | +849.6% |
| Contains more Vitamin B5Vitamin B5 | +254.1% |
| Contains more Vitamin B6Vitamin B6 | +48.9% |
| Contains more FolateFolate | +51.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Vitamin B2 | 0.102mg | 1.138mg | 80% |
| Monounsaturated fat | 1.925g | 31.551g | 74% |
| Copper | 0.378mg | 1.031mg | 73% |
| Fats | 8.72g | 49.93g | 63% |
| Magnesium | 58mg | 270mg | 50% |
| Polyunsaturated fat | 4.921g | 12.329g | 49% |
| Manganese | 1.181mg | 2.179mg | 43% |
| Phosphorus | 190mg | 481mg | 42% |
| Calcium | 683mg | 269mg | 41% |
| Fiber | 2.3g | 12.5g | 41% |
| Selenium | 17.4µg | 4.1µg | 24% |
| Calories | 144kcal | 579kcal | 22% |
| Vitamin B3 | 0.381mg | 3.618mg | 20% |
| Potassium | 237mg | 733mg | 15% |
| Zinc | 1.57mg | 3.12mg | 14% |
| Iron | 2.66mg | 3.71mg | 13% |
| Saturated fat | 1.261g | 3.802g | 12% |
| Choline | 52.1mg | 9% | |
| Protein | 17.27g | 21.15g | 8% |
| Vitamin B5 | 0.133mg | 0.471mg | 7% |
| Carbs | 2.78g | 21.55g | 6% |
| Vitamin B1 | 0.158mg | 0.205mg | 4% |
| Folate | 29µg | 44µg | 4% |
| Vitamin B6 | 0.092mg | 0.137mg | 3% |
| Sodium | 14mg | 1mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Trans fat | 0g | 0.015g | N/A |
| Tryptophan | 0.235mg | 0.211mg | 0% |
| Threonine | 0.785mg | 0.601mg | 0% |
| Isoleucine | 0.849mg | 0.751mg | 0% |
| Leucine | 1.392mg | 1.473mg | 0% |
| Lysine | 0.883mg | 0.568mg | 0% |
| Methionine | 0.211mg | 0.157mg | 0% |
| Phenylalanine | 0.835mg | 1.132mg | 0% |
| Valine | 0.87mg | 0.855mg | 0% |
| Histidine | 0.431mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1483.4% |
| Contains more ProteinProtein | +22.5% |
| Contains more FatsFats | +472.6% |
| Contains more CarbsCarbs | +675.2% |
| Contains more OtherOther | +111.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Mono. FatMonounsaturated fat | +1539% |
| Contains more Poly. FatPolyunsaturated fat | +150.5% |
