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  6. Tofu vs. Brazil nut

Tofu vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between tofu and brazil nut

  • Tofu is richer in calcium, yet brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, fiber, and potassium.
  • Daily need coverage for selenium for brazil nut is 3454% higher.
  • Tofu contains 4 times more calcium than brazil nut. Tofu contains 683mg of calcium, while brazil nut contains 160mg.
  • Tofu contains less saturated fat.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Nuts, brazilnuts, dried, unblanched.

Infographic

Tofu vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +326.9%
Contains more MagnesiumMagnesium +548.3%
Contains more PotassiumPotassium +178.1%
Contains more CopperCopper +361.1%
Contains more ZincZinc +158.6%
Contains more PhosphorusPhosphorus +281.6%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +10917.2%
~equal in Iron ~2.43mg
~equal in Manganese ~1.223mg

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
3
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +191.4%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more FolateFolate +31.8%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +290.5%
Contains more Vitamin B5Vitamin B5 +38.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.101mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Brazil nut DV% diff.
Selenium 17.4µg 1917µg 3454%
Copper 0.378mg 1.743mg 152%
Polyunsaturated fat 4.921g 24.399g 130%
Fats 8.72g 67.1g 90%
Magnesium 58mg 376mg 76%
Phosphorus 190mg 725mg 76%
Saturated fat 1.261g 16.134g 68%
Monounsaturated fat 1.925g 23.879g 55%
Calcium 683mg 160mg 52%
Vitamin E 5.65mg 38%
Vitamin B1 0.158mg 0.617mg 38%
Calories 144kcal 659kcal 26%
Zinc 1.57mg 4.06mg 23%
Fiber 2.3g 7.5g 21%
Potassium 237mg 659mg 12%
Protein 17.27g 14.32g 6%
Choline 28.8mg 5%
Vitamin B2 0.102mg 0.035mg 5%
Iron 2.66mg 2.43mg 3%
Carbs 2.78g 11.74g 3%
Manganese 1.181mg 1.223mg 2%
Folate 29µg 22µg 2%
Vitamin B3 0.381mg 0.295mg 1%
Vitamin B5 0.133mg 0.184mg 1%
Vitamin B6 0.092mg 0.101mg 1%
Vitamin C 0.2mg 0.7mg 1%
Net carbs 0.48g 4.24g N/A
Sugar 2.33g N/A
Starch 0.25g 0%
Sodium 14mg 3mg 0%
Tryptophan 0.235mg 0.135mg 0%
Threonine 0.785mg 0.365mg 0%
Isoleucine 0.849mg 0.518mg 0%
Leucine 1.392mg 1.19mg 0%
Lysine 0.883mg 0.49mg 0%
Methionine 0.211mg 1.124mg 0%
Phenylalanine 0.835mg 0.639mg 0%
Valine 0.87mg 0.76mg 0%
Histidine 0.431mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +20.6%
Contains more WaterWater +1941.8%
Contains more FatsFats +669.5%
Contains more CarbsCarbs +322.3%
Contains more OtherOther +144.3%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1140.5%
Contains more Poly. FatPolyunsaturated fat +395.8%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.