Tofu vs. Hazelnut — In-Depth Nutrition Comparison
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What are the main differences between tofu and hazelnut?
- Tofu is richer in calcium and selenium, yet hazelnut is richer in manganese, copper, vitamin B1, vitamin B6, fiber, iron, magnesium, and folate.
- Hazelnut's daily need coverage for manganese is 217% higher.
- Tofu has 7 times more selenium than hazelnut. Tofu has 17.4µg of selenium, while hazelnut has 2.4µg.
We used Tofu, raw, firm, prepared with calcium sulfate and Nuts, hazelnuts or filberts types in this comparison.
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 | +499.1% |
| Contains more SeleniumSelenium | +625% |
| Contains more MagnesiumMagnesium | +181% |
| Contains more PotassiumPotassium | +186.9% |
| Contains more IronIron | +76.7% |
| Contains more CopperCopper | +356.3% |
| Contains more ZincZinc | +56.1% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +422.9% |
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 | +3050% |
| Contains more Vitamin B1Vitamin B1 | +307% |
| Contains more Vitamin B2Vitamin B2 | +10.8% |
| Contains more Vitamin B3Vitamin B3 | +372.4% |
| Contains more Vitamin B5Vitamin B5 | +590.2% |
| Contains more Vitamin B6Vitamin B6 | +512% |
| Contains more FolateFolate | +289.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.181mg | 6.175mg | 217% |
| Copper | 0.378mg | 1.725mg | 150% |
| Monounsaturated fat | 1.925g | 45.652g | 109% |
| Vitamin E | 15.03mg | 100% | |
| Fats | 8.72g | 60.75g | 80% |
| Calcium | 683mg | 114mg | 57% |
| Vitamin B1 | 0.158mg | 0.643mg | 40% |
| Vitamin B6 | 0.092mg | 0.563mg | 36% |
| Fiber | 2.3g | 9.7g | 30% |
| Selenium | 17.4µg | 2.4µg | 27% |
| Iron | 2.66mg | 4.7mg | 26% |
| Magnesium | 58mg | 163mg | 25% |
| Calories | 144kcal | 628kcal | 24% |
| Folate | 29µg | 113µg | 21% |
| Polyunsaturated fat | 4.921g | 7.92g | 20% |
| Vitamin B5 | 0.133mg | 0.918mg | 16% |
| Saturated fat | 1.261g | 4.464g | 15% |
| Phosphorus | 190mg | 290mg | 14% |
| Potassium | 237mg | 680mg | 13% |
| Vitamin K | 14.2µg | 12% | |
| Vitamin B3 | 0.381mg | 1.8mg | 9% |
| Choline | 45.6mg | 8% | |
| Zinc | 1.57mg | 2.45mg | 8% |
| Vitamin C | 0.2mg | 6.3mg | 7% |
| Protein | 17.27g | 14.95g | 5% |
| Carbs | 2.78g | 16.7g | 5% |
| Vitamin B2 | 0.102mg | 0.113mg | 1% |
| Sodium | 14mg | 0mg | 1% |
| Net carbs | 0.48g | 7g | N/A |
| Sugar | 4.34g | N/A | |
| Starch | 0.48g | 0% | |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0.193mg | 0% |
| Threonine | 0.785mg | 0.497mg | 0% |
| Isoleucine | 0.849mg | 0.545mg | 0% |
| Leucine | 1.392mg | 1.063mg | 0% |
| Lysine | 0.883mg | 0.42mg | 0% |
| Methionine | 0.211mg | 0.221mg | 0% |
| Phenylalanine | 0.835mg | 0.663mg | 0% |
| Valine | 0.87mg | 0.701mg | 0% |
| Histidine | 0.431mg | 0.432mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.5% |
| Contains more WaterWater | +1215.1% |
| Contains more FatsFats | +596.7% |
| Contains more CarbsCarbs | +500.7% |
| Contains more OtherOther | +63.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +2271.5% |
| Contains more Poly. FatPolyunsaturated fat | +60.9% |
