Tofu vs. Cashew — In-Depth Nutrition Comparison
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Summary of differences between tofu and cashew
- Tofu has more calcium; however, cashew is higher in copper, phosphorus, magnesium, iron, zinc, vitamin B6, vitamin B1, and manganese.
- Cashew covers your daily need for copper, 202% more than tofu.
- Tofu has 18 times more calcium than cashew. While tofu has 683mg of calcium, cashew has only 37mg.
- Tofu has less saturated fat.
These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Nuts, cashew nuts, raw.
Infographic
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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 | +1745.9% |
| Contains more MagnesiumMagnesium | +403.4% |
| Contains more PotassiumPotassium | +178.5% |
| Contains more IronIron | +151.1% |
| Contains more CopperCopper | +480.7% |
| Contains more ZincZinc | +268.2% |
| Contains more PhosphorusPhosphorus | +212.1% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +40.1% |
| Contains more SeleniumSelenium | +14.4% |
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 B2Vitamin B2 | +75.9% |
| Contains more FolateFolate | +16% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin B1Vitamin B1 | +167.7% |
| Contains more Vitamin B3Vitamin B3 | +178.7% |
| Contains more Vitamin B5Vitamin B5 | +549.6% |
| Contains more Vitamin B6Vitamin B6 | +353.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.378mg | 2.195mg | 202% |
| Calcium | 683mg | 37mg | 65% |
| Phosphorus | 190mg | 593mg | 58% |
| Magnesium | 58mg | 292mg | 56% |
| Monounsaturated fat | 1.925g | 23.797g | 55% |
| Fats | 8.72g | 43.85g | 54% |
| Iron | 2.66mg | 6.68mg | 50% |
| Zinc | 1.57mg | 5.78mg | 38% |
| Saturated fat | 1.261g | 7.783g | 30% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B6 | 0.092mg | 0.417mg | 25% |
| Vitamin B1 | 0.158mg | 0.423mg | 22% |
| Manganese | 1.181mg | 1.655mg | 21% |
| Calories | 144kcal | 553kcal | 20% |
| Polyunsaturated fat | 4.921g | 7.845g | 19% |
| Vitamin B5 | 0.133mg | 0.864mg | 15% |
| Potassium | 237mg | 660mg | 12% |
| Starch | 23.49g | 10% | |
| Carbs | 2.78g | 30.19g | 9% |
| Vitamin E | 0.9mg | 6% | |
| Selenium | 17.4µg | 19.9µg | 5% |
| Fiber | 2.3g | 3.3g | 4% |
| Vitamin B3 | 0.381mg | 1.062mg | 4% |
| Vitamin B2 | 0.102mg | 0.058mg | 3% |
| Protein | 17.27g | 18.22g | 2% |
| Folate | 29µg | 25µg | 1% |
| Vitamin C | 0.2mg | 0.5mg | 0% |
| Net carbs | 0.48g | 26.89g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 14mg | 12mg | 0% |
| Tryptophan | 0.235mg | 0.287mg | 0% |
| Threonine | 0.785mg | 0.688mg | 0% |
| Isoleucine | 0.849mg | 0.789mg | 0% |
| Leucine | 1.392mg | 1.472mg | 0% |
| Lysine | 0.883mg | 0.928mg | 0% |
| Methionine | 0.211mg | 0.362mg | 0% |
| Phenylalanine | 0.835mg | 0.951mg | 0% |
| Valine | 0.87mg | 1.094mg | 0% |
| Histidine | 0.431mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1242.9% |
| Contains more FatsFats | +402.9% |
| Contains more CarbsCarbs | +986% |
| Contains more OtherOther | +81.4% |
~equal in
Protein
~18.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.8% |
| Contains more Mono. FatMonounsaturated fat | +1136.2% |
| Contains more Poly. FatPolyunsaturated fat | +59.4% |
