Tofu vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between tofu and peanut butter

Tofu is richer in calcium and selenium, yet peanut butter is richer in vitamin B3, vitamin B6, magnesium, manganese, phosphorus, vitamin B5, and folate.
Daily need coverage for vitamin B3 for peanut butter is 80% higher.
Tofu contains 14 times more calcium than peanut butter. Tofu contains 683mg of calcium, while peanut butter contains 49mg.
Tofu contains less saturated fat.

Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Peanut butter, smooth style, without salt.

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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

Peanut butter

Contains more CalciumCalcium	+1293.9%
Contains more IronIron	+52.9%
Contains less SodiumSodium	-17.6%
Contains more SeleniumSelenium	+324.4%

Contains more MagnesiumMagnesium	+189.7%
Contains more PotassiumPotassium	+135.4%
Contains more CopperCopper	+11.6%
Contains more ZincZinc	+59.9%
Contains more PhosphorusPhosphorus	+76.3%
Contains more ManganeseManganese	+41%

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

Peanut butter

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin B2Vitamin B2	+88.2%
Contains more Vitamin B3Vitamin B3	+3341.5%
Contains more Vitamin B5Vitamin B5	+754.9%
Contains more Vitamin B6Vitamin B6	+379.3%
Contains more FolateFolate	+200%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.15mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	0.381mg	13.112mg	80%
Fats	8.72g	51.36g	66%
Calcium	683mg	49mg	63%
Vitamin E		9.1mg	61%
Monounsaturated fat	1.925g	25.941g	60%
Polyunsaturated fat	4.921g	12.535g	51%
Saturated fat	1.261g	10.325g	41%
Vitamin B6	0.092mg	0.441mg	27%
Magnesium	58mg	168mg	26%
Selenium	17.4µg	4.1µg	24%
Calories	144kcal	598kcal	23%
Phosphorus	190mg	335mg	21%
Manganese	1.181mg	1.665mg	21%
Vitamin B5	0.133mg	1.137mg	20%
Folate	29µg	87µg	15%
Iron	2.66mg	1.74mg	12%
Choline		63mg	11%
Fiber	2.3g	5g	11%
Protein	17.27g	22.21g	10%
Zinc	1.57mg	2.51mg	9%
Potassium	237mg	558mg	9%
Vitamin B2	0.102mg	0.192mg	7%
Carbs	2.78g	22.31g	7%
Copper	0.378mg	0.422mg	5%
Starch		3.56g	1%
Vitamin B1	0.158mg	0.15mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	0.48g	17.31g	N/A
Sugar		10.49g	N/A
Sodium	14mg	17mg	0%
Vitamin K		0.3µg	0%
Trans fat	0g	0.075g	N/A
Tryptophan	0.235mg	0.231mg	0%
Threonine	0.785mg	0.525mg	0%
Isoleucine	0.849mg	0.616mg	0%
Leucine	1.392mg	1.546mg	0%
Lysine	0.883mg	0.681mg	0%
Methionine	0.211mg	0.265mg	0%
Phenylalanine	0.835mg	1.202mg	0%
Valine	0.87mg	0.782mg	0%
Histidine	0.431mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A