Tofu vs. Pistachio — In-Depth Nutrition Comparison
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What are the differences between tofu and pistachios?
- Tofu is higher in calcium and selenium, yet pistachios are higher in vitamin B6, copper, vitamin B1, phosphorus, fiber, potassium, and iron.
- Pistachios' daily need coverage for vitamin B6 is 124% more.
- Tofu has 7 times more calcium than pistachios. While tofu has 683mg of calcium, pistachios have only 105mg.
- The amount of saturated fat in tofu is lower.
- The glycemic index of tofu is lower.
We used Tofu, raw, firm, prepared with calcium sulfate and Nuts, pistachio nuts, raw 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.
| Contains more CalciumCalcium | +550.5% |
| Contains more SeleniumSelenium | +148.6% |
| Contains more MagnesiumMagnesium | +108.6% |
| Contains more PotassiumPotassium | +332.5% |
| Contains more IronIron | +47.4% |
| Contains more CopperCopper | +243.9% |
| Contains more ZincZinc | +40.1% |
| Contains more PhosphorusPhosphorus | +157.9% |
| Contains less SodiumSodium | -92.9% |
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 | +2700% |
| Contains more Vitamin B1Vitamin B1 | +450.6% |
| Contains more Vitamin B2Vitamin B2 | +56.9% |
| Contains more Vitamin B3Vitamin B3 | +241.2% |
| Contains more Vitamin B5Vitamin B5 | +291% |
| Contains more Vitamin B6Vitamin B6 | +1747.8% |
| Contains more FolateFolate | +75.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.092mg | 1.7mg | 124% |
| Copper | 0.378mg | 1.3mg | 102% |
| Polyunsaturated fat | 4.921g | 14.38g | 63% |
| Vitamin B1 | 0.158mg | 0.87mg | 59% |
| Calcium | 683mg | 105mg | 58% |
| Fats | 8.72g | 45.32g | 56% |
| Monounsaturated fat | 1.925g | 23.257g | 53% |
| Phosphorus | 190mg | 490mg | 43% |
| Fiber | 2.3g | 10.6g | 33% |
| Potassium | 237mg | 1025mg | 23% |
| Calories | 144kcal | 560kcal | 21% |
| Saturated fat | 1.261g | 5.907g | 21% |
| Vitamin E | 2.86mg | 19% | |
| Selenium | 17.4µg | 7µg | 19% |
| Iron | 2.66mg | 3.92mg | 16% |
| Magnesium | 58mg | 121mg | 15% |
| Carbs | 2.78g | 27.17g | 8% |
| Vitamin B5 | 0.133mg | 0.52mg | 8% |
| Vitamin C | 0.2mg | 5.6mg | 6% |
| Zinc | 1.57mg | 2.2mg | 6% |
| Folate | 29µg | 51µg | 6% |
| Protein | 17.27g | 20.16g | 6% |
| Vitamin B3 | 0.381mg | 1.3mg | 6% |
| Vitamin B2 | 0.102mg | 0.16mg | 4% |
| Vitamin A | 26µg | 3% | |
| Starch | 1.67g | 1% | |
| Manganese | 1.181mg | 1.2mg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Net carbs | 0.48g | 16.57g | N/A |
| Sugar | 7.66g | N/A | |
| Tryptophan | 0.235mg | 0.251mg | 0% |
| Threonine | 0.785mg | 0.684mg | 0% |
| Isoleucine | 0.849mg | 0.917mg | 0% |
| Leucine | 1.392mg | 1.604mg | 0% |
| Lysine | 0.883mg | 1.138mg | 0% |
| Methionine | 0.211mg | 0.36mg | 0% |
| Phenylalanine | 0.835mg | 1.092mg | 0% |
| Valine | 0.87mg | 1.249mg | 0% |
| Histidine | 0.431mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1497.9% |
| Contains more ProteinProtein | +16.7% |
| Contains more FatsFats | +419.7% |
| Contains more CarbsCarbs | +877.3% |
| Contains more OtherOther | +112.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.7% |
| Contains more Mono. FatMonounsaturated fat | +1108.2% |
| Contains more Poly. FatPolyunsaturated fat | +192.2% |
