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  6. Tofu vs. Mixed nuts

Tofu vs. Mixed nuts — In-Depth Nutrition Comparison

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Summary of differences between tofu and mixed nuts

  • Tofu has more calcium; however, mixed nuts are higher in copper, vitamin B3, magnesium, phosphorus, manganese, selenium, vitamin B5, and vitamin B6.
  • Mixed nuts cover your daily need for copper, 59% more than tofu.
  • Tofu has 6 times more calcium than mixed nuts. While tofu has 683mg of calcium, mixed nuts have only 117mg.
  • Tofu has less saturated fat.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Tofu vs Mixed nuts 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +483.8%
Contains more MagnesiumMagnesium +294.8%
Contains more PotassiumPotassium +166.7%
Contains more CopperCopper +139.9%
Contains more ZincZinc +114%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +94.8%
~equal in Iron ~2.61mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B1Vitamin B1 +19.6%
Contains more Vitamin B2Vitamin B2 +92.2%
Contains more Vitamin B3Vitamin B3 +1923.4%
Contains more Vitamin B5Vitamin B5 +757.1%
Contains more Vitamin B6Vitamin B6 +282.6%
Contains more FolateFolate +186.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mixed nuts DV% diff.
Fats 8.72g 53.95g 70%
Monounsaturated fat 1.925g 28.488g 66%
Polyunsaturated fat 4.921g 14.612g 65%
Copper 0.378mg 0.907mg 59%
Calcium 683mg 117mg 57%
Vitamin E 7.82mg 52%
Vitamin B3 0.381mg 7.709mg 46%
Magnesium 58mg 229mg 41%
Phosphorus 190mg 456mg 38%
Manganese 1.181mg 2.04mg 37%
Saturated fat 1.261g 8.711g 34%
Selenium 17.4µg 33.9µg 30%
Calories 144kcal 607kcal 23%
Vitamin B6 0.092mg 0.352mg 20%
Vitamin B5 0.133mg 1.14mg 20%
Fiber 2.3g 7g 19%
Zinc 1.57mg 3.36mg 16%
Folate 29µg 83µg 14%
Potassium 237mg 632mg 12%
Choline 52mg 9%
Vitamin B2 0.102mg 0.196mg 7%
Carbs 2.78g 21.05g 6%
Protein 17.27g 20.04g 6%
Vitamin K 5.7µg 5%
Vitamin B1 0.158mg 0.189mg 3%
Starch 4.2g 2%
Iron 2.66mg 2.61mg 1%
Vitamin C 0.2mg 0.5mg 0%
Net carbs 0.48g 14.05g N/A
Sugar 4.15g N/A
Sodium 14mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.235mg 0.22mg 0%
Threonine 0.785mg 0.703mg 0%
Isoleucine 0.849mg 0.826mg 0%
Leucine 1.392mg 1.656mg 0%
Lysine 0.883mg 0.782mg 0%
Methionine 0.211mg 0.283mg 0%
Phenylalanine 0.835mg 1.182mg 0%
Valine 0.87mg 1.001mg 0%
Histidine 0.431mg 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3257.2%
Contains more ProteinProtein +16%
Contains more FatsFats +518.7%
Contains more CarbsCarbs +657.2%
Contains more OtherOther +105.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +1379.9%
Contains more Poly. FatPolyunsaturated fat +196.9%

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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/172475/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.