Walnut vs. Tofu — In-Depth Nutrition Comparison
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Important differences between walnut and tofu
- Walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, fiber, and vitamin B1; however, tofu has more iron and calcium.
- Walnut's daily need coverage for copper is 155% more.
- Walnut has 22 times more fiber than tofu. Walnut has 6.7g of fiber, while tofu has 0.3g.
- Tofu is lower in saturated fat.
- Tofu has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Tofu, raw, regular, prepared with calcium sulfate.
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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 MagnesiumMagnesium | +426.7% |
| Contains more PotassiumPotassium | +264.5% |
| Contains more CopperCopper | +721.8% |
| Contains more ZincZinc | +286.3% |
| Contains more PhosphorusPhosphorus | +256.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +464.3% |
| Contains more CalciumCalcium | +257.1% |
| Contains more IronIron | +84.2% |
| Contains more SeleniumSelenium | +81.6% |
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 | +1200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6900% |
| Contains more Vitamin B1Vitamin B1 | +321% |
| Contains more Vitamin B2Vitamin B2 | +188.5% |
| Contains more Vitamin B3Vitamin B3 | +476.9% |
| Contains more Vitamin B5Vitamin B5 | +738.2% |
| Contains more Vitamin B6Vitamin B6 | +1042.6% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +553.3% |
| Contains more CholineCholine | +36.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 2.699g | 297% |
| Copper | 1.586mg | 0.193mg | 155% |
| Manganese | 3.414mg | 0.605mg | 122% |
| Fats | 65.21g | 4.78g | 93% |
| Vitamin B6 | 0.537mg | 0.047mg | 38% |
| Phosphorus | 346mg | 97mg | 36% |
| Iron | 2.91mg | 5.36mg | 31% |
| Magnesium | 158mg | 30mg | 30% |
| Calories | 654kcal | 76kcal | 29% |
| Fiber | 6.7g | 0.3g | 26% |
| Saturated fat | 6.126g | 0.691g | 25% |
| Calcium | 98mg | 350mg | 25% |
| Vitamin B1 | 0.341mg | 0.081mg | 22% |
| Zinc | 3.09mg | 0.8mg | 21% |
| Folate | 98µg | 15µg | 21% |
| Monounsaturated fat | 8.933g | 1.056g | 20% |
| Protein | 15.23g | 8.08g | 14% |
| Vitamin B5 | 0.57mg | 0.068mg | 10% |
| Potassium | 441mg | 121mg | 9% |
| Vitamin B2 | 0.15mg | 0.052mg | 8% |
| Selenium | 4.9µg | 8.9µg | 7% |
| Vitamin B3 | 1.125mg | 0.195mg | 6% |
| Vitamin E | 0.7mg | 0.01mg | 5% |
| Carbs | 13.71g | 1.87g | 4% |
| Choline | 39.2mg | 28.8mg | 2% |
| Vitamin C | 1.3mg | 0.1mg | 1% |
| Net carbs | 7.01g | 1.57g | N/A |
| Sugar | 2.61g | 0.62g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 2.7µg | 2.4µg | 0% |
| Tryptophan | 0.17mg | 0.12mg | 0% |
| Threonine | 0.596mg | 0.402mg | 0% |
| Isoleucine | 0.625mg | 0.435mg | 0% |
| Leucine | 1.17mg | 0.713mg | 0% |
| Lysine | 0.424mg | 0.452mg | 0% |
| Methionine | 0.236mg | 0.108mg | 0% |
| Phenylalanine | 0.711mg | 0.428mg | 0% |
| Valine | 0.753mg | 0.446mg | 0% |
| Histidine | 0.391mg | 0.221mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.5% |
| Contains more FatsFats | +1264.2% |
| Contains more CarbsCarbs | +633.2% |
| Contains more OtherOther | +147.2% |
| Contains more WaterWater | +1977.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +745.9% |
| Contains more Poly. FatPolyunsaturated fat | +1647.8% |
| Contains less Sat. FatSaturated fat | -88.7% |