Walnut oil vs. Tofu — In-Depth Nutrition Comparison
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The main differences between walnut oil and tofu
- Tofu is richer than walnut oil in calcium, copper, iron, selenium, phosphorus, zinc, magnesium, vitamin B1, and fiber.
- Daily need coverage for calcium for tofu is 68% higher.
- Walnut oil contains 7 times more saturated fat than tofu. Walnut oil contains 9.1g of saturated fat, while tofu contains 1.261g.
- Walnut oil has a lower glycemic index than tofu.
Food types used in this article are Oil, walnut and Tofu, raw, firm, prepared with calcium sulfate.
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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 63.3g | 4.921g | 389% |
| Fats | 100g | 8.72g | 140% |
| Calcium | 0mg | 683mg | 68% |
| Monounsaturated fat | 22.8g | 1.925g | 52% |
| Manganese | 1.181mg | 51% | |
| Copper | 0mg | 0.378mg | 42% |
| Calories | 884kcal | 144kcal | 37% |
| Saturated fat | 9.1g | 1.261g | 36% |
| Protein | 0g | 17.27g | 35% |
| Iron | 0mg | 2.66mg | 33% |
| Selenium | 0µg | 17.4µg | 32% |
| Phosphorus | 0mg | 190mg | 27% |
| Magnesium | 0mg | 58mg | 14% |
| Zinc | 0mg | 1.57mg | 14% |
| Vitamin B1 | 0mg | 0.158mg | 13% |
| Vitamin K | 15µg | 13% | |
| Fiber | 0g | 2.3g | 9% |
| Vitamin B2 | 0mg | 0.102mg | 8% |
| Vitamin B6 | 0mg | 0.092mg | 7% |
| Potassium | 0mg | 237mg | 7% |
| Folate | 0µg | 29µg | 7% |
| Vitamin E | 0.4mg | 3% | |
| Vitamin B5 | 0mg | 0.133mg | 3% |
| Vitamin B3 | 0mg | 0.381mg | 2% |
| Carbs | 0g | 2.78g | 1% |
| Sodium | 0mg | 14mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0mg | 0.235mg | 0% |
| Threonine | 0mg | 0.785mg | 0% |
| Isoleucine | 0mg | 0.849mg | 0% |
| Leucine | 0mg | 1.392mg | 0% |
| Lysine | 0mg | 0.883mg | 0% |
| Methionine | 0mg | 0.211mg | 0% |
| Phenylalanine | 0mg | 0.835mg | 0% |
| Valine | 0mg | 0.87mg | 0% |
| Histidine | 0mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more FatsFats | +1046.8% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains more Mono. FatMonounsaturated fat | +1084.4% |
| Contains more Poly. FatPolyunsaturated fat | +1186.3% |
| Contains less Sat. FatSaturated fat | -86.1% |
