Tofu vs. Walnut — In-Depth Nutrition Comparison
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Differences between tofu and walnut
- Tofu has more calcium and selenium, while walnut has more copper, manganese, vitamin B6, magnesium, phosphorus, fiber, and folate.
- Walnut's daily need coverage for copper is 134% higher.
- Walnut contains 7 times less calcium than tofu. Tofu contains 683mg of calcium, while walnut contains 98mg.
- The amount of saturated fat in tofu is lower.
- Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of tofu is 15.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Nuts, walnuts, english.
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 | +596.9% |
| Contains more SeleniumSelenium | +255.1% |
| Contains more MagnesiumMagnesium | +172.4% |
| Contains more PotassiumPotassium | +86.1% |
| Contains more CopperCopper | +319.6% |
| Contains more ZincZinc | +96.8% |
| Contains more PhosphorusPhosphorus | +82.1% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +189.1% |
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 | +550% |
| Contains more Vitamin B1Vitamin B1 | +115.8% |
| Contains more Vitamin B2Vitamin B2 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +195.3% |
| Contains more Vitamin B5Vitamin B5 | +328.6% |
| Contains more Vitamin B6Vitamin B6 | +483.7% |
| Contains more FolateFolate | +237.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.921g | 47.174g | 282% |
| Copper | 0.378mg | 1.586mg | 134% |
| Manganese | 1.181mg | 3.414mg | 97% |
| Fats | 8.72g | 65.21g | 87% |
| Calcium | 683mg | 98mg | 59% |
| Vitamin B6 | 0.092mg | 0.537mg | 34% |
| Calories | 144kcal | 654kcal | 26% |
| Magnesium | 58mg | 158mg | 24% |
| Selenium | 17.4µg | 4.9µg | 23% |
| Phosphorus | 190mg | 346mg | 22% |
| Saturated fat | 1.261g | 6.126g | 22% |
| Monounsaturated fat | 1.925g | 8.933g | 18% |
| Fiber | 2.3g | 6.7g | 18% |
| Folate | 29µg | 98µg | 17% |
| Vitamin B1 | 0.158mg | 0.341mg | 15% |
| Zinc | 1.57mg | 3.09mg | 14% |
| Vitamin B5 | 0.133mg | 0.57mg | 9% |
| Choline | 39.2mg | 7% | |
| Potassium | 237mg | 441mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin B3 | 0.381mg | 1.125mg | 5% |
| Protein | 17.27g | 15.23g | 4% |
| Vitamin B2 | 0.102mg | 0.15mg | 4% |
| Carbs | 2.78g | 13.71g | 4% |
| Iron | 2.66mg | 2.91mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0.2mg | 1.3mg | 1% |
| Sodium | 14mg | 2mg | 1% |
| Net carbs | 0.48g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.235mg | 0.17mg | 0% |
| Threonine | 0.785mg | 0.596mg | 0% |
| Isoleucine | 0.849mg | 0.625mg | 0% |
| Leucine | 1.392mg | 1.17mg | 0% |
| Lysine | 0.883mg | 0.424mg | 0% |
| Methionine | 0.211mg | 0.236mg | 0% |
| Phenylalanine | 0.835mg | 0.711mg | 0% |
| Valine | 0.87mg | 0.753mg | 0% |
| Histidine | 0.431mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.4% |
| Contains more WaterWater | +1615.7% |
| Contains more FatsFats | +647.8% |
| Contains more CarbsCarbs | +393.2% |
| Contains more OtherOther | +27.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +364.1% |
| Contains more Poly. FatPolyunsaturated fat | +858.6% |
