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Walnut oil vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between walnut oil and tofu

  • Walnut oil is higher in vitamin K, yet tofu is higher in iron, calcium, copper, selenium, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily iron needs 67% more than walnut oil.
  • Walnut oil contains 13 times more saturated fat than tofu. While walnut oil contains 9.1g of saturated fat, tofu contains only 0.691g.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Oil, walnut and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Walnut oil vs Tofu infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Tofu
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +3900%
Contains more Vitamin KVitamin K +525%
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 +∞%
Contains more CholineCholine +7100%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +1992.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +2059.1%
Contains more Poly. FatPolyunsaturated fat +2245.3%
Contains less Sat. FatSaturated fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut oil Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Walnut oil Tofu DV% diff.
Polyunsaturated fat 63.3g 2.699g 404%
Fats 100g 4.78g 146%
Iron 0mg 5.36mg 67%
Monounsaturated fat 22.8g 1.056g 54%
Calories 884kcal 76kcal 40%
Saturated fat 9.1g 0.691g 38%
Calcium 0mg 350mg 35%
Manganese 0.605mg 26%
Copper 0mg 0.193mg 21%
Protein 0g 8.08g 16%
Selenium 0µg 8.9µg 16%
Phosphorus 0mg 97mg 14%
Vitamin K 15µg 2.4µg 11%
Vitamin B1 0mg 0.081mg 7%
Zinc 0mg 0.8mg 7%
Magnesium 0mg 30mg 7%
Choline 0.4mg 28.8mg 5%
Potassium 0mg 121mg 4%
Vitamin B2 0mg 0.052mg 4%
Vitamin B6 0mg 0.047mg 4%
Folate 0µg 15µg 4%
Vitamin E 0.4mg 0.01mg 3%
Fiber 0g 0.3g 1%
Carbs 0g 1.87g 1%
Vitamin B3 0mg 0.195mg 1%
Vitamin B5 0mg 0.068mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 0g 1.57g N/A
Sugar 0g 0.62g N/A
Sodium 0mg 7mg 0%
Tryptophan 0mg 0.12mg 0%
Threonine 0mg 0.402mg 0%
Isoleucine 0mg 0.435mg 0%
Leucine 0mg 0.713mg 0%
Lysine 0mg 0.452mg 0%
Methionine 0mg 0.108mg 0%
Phenylalanine 0mg 0.428mg 0%
Valine 0mg 0.446mg 0%
Histidine 0mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Walnut oil
6%
Tofu
Minerals Daily Need Coverage Score
0%
Walnut oil
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 15)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 8.409g)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.