Tofu vs. Chestnut — In-Depth Nutrition Comparison

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What are the differences between tofu and chestnut?

Tofu is higher in calcium, manganese, phosphorus, zinc, and iron, yet chestnut is higher in vitamin C, potassium, vitamin B6, and copper.
Tofu's daily need coverage for calcium is 64% more.
Tofu has 6 times more zinc than chestnut. While tofu has 1.57mg of zinc, chestnut has only 0.25mg.
The amount of saturated fat in chestnut is lower.
The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Nuts, chestnuts, european, boiled, and steamed 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.

Tofu

Chestnut

Contains more CalciumCalcium	+1384.8%
Contains more IronIron	+53.8%
Contains more ZincZinc	+528%
Contains more PhosphorusPhosphorus	+91.9%
Contains less SodiumSodium	-48.1%
Contains more ManganeseManganese	+38.3%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium	+201.7%
Contains more CopperCopper	+24.9%

~equal in Magnesium ~54mg

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

Chestnut

Contains more Vitamin CVitamin C	+13250%
Contains more Vitamin B3Vitamin B3	+91.9%
Contains more Vitamin B5Vitamin B5	+137.6%
Contains more Vitamin B6Vitamin B6	+153.3%
Contains more FolateFolate	+31%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.148mg

~equal in Vitamin B2 ~0.104mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	683mg	46mg	64%
Selenium	17.4µg		32%
Protein	17.27g	2g	31%
Vitamin C	0.2mg	26.7mg	29%
Polyunsaturated fat	4.921g	0.545g	29%
Manganese	1.181mg	0.854mg	14%
Potassium	237mg	715mg	14%
Phosphorus	190mg	99mg	13%
Zinc	1.57mg	0.25mg	12%
Iron	2.66mg	1.73mg	12%
Fats	8.72g	1.38g	11%
Vitamin B6	0.092mg	0.233mg	11%
Copper	0.378mg	0.472mg	10%
Fiber	2.3g		9%
Carbs	2.78g	27.76g	8%
Saturated fat	1.261g	0.26g	5%
Vitamin B5	0.133mg	0.316mg	4%
Monounsaturated fat	1.925g	0.476g	4%
Vitamin B3	0.381mg	0.731mg	2%
Folate	29µg	38µg	2%
Calories	144kcal	131kcal	1%
Vitamin B1	0.158mg	0.148mg	1%
Sodium	14mg	27mg	1%
Magnesium	58mg	54mg	1%
Net carbs	0.48g	27.76g	N/A
Vitamin A		1µg	0%
Vitamin B2	0.102mg	0.104mg	0%
Tryptophan	0.235mg	0.022mg	0%
Threonine	0.785mg	0.071mg	0%
Isoleucine	0.849mg	0.079mg	0%
Leucine	1.392mg	0.118mg	0%
Lysine	0.883mg	0.118mg	0%
Methionine	0.211mg	0.047mg	0%
Phenylalanine	0.835mg	0.084mg	0%
Valine	0.87mg	0.112mg	0%
Histidine	0.431mg	0.055mg	0%