Tofu vs. Cashews
Nutrition comparison of Tofu and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cashews:
- Both cashews and tofu are high in iron and protein.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber and potassium.
- Tofu has 8.5 times less sugar than cashew.
- Tofu is an excellent source of calcium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and tofu has 86% less calories than cashew - cashew has 553 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and lighter in fat compared to cashews per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cashews | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 9% | 21% |
| Fat | 52% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and tofu has 94% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 1000% more dietary fiber than tofu - cashew has 3.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 8.5 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both cashews and tofu are high in protein. Cashew has 125% more protein than tofu - cashew has 18.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Cashew is high in saturated fat and tofu has 91% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Cashews and tofu contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than cashew - tofu has 25.5ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and tofu contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Cashew has 13 times more Vitamin K than tofu - cashew has 34.1ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6. Both tofu and cashews contain significant amounts of riboflavin and folate.
| Tofu | Cashews | |
|---|---|---|
| Thiamin | 0.081 MG | 0.423 MG |
| Riboflavin | 0.052 MG | 0.058 MG |
| Niacin | 0.195 MG | 1.062 MG |
| Pantothenic acid | 0.068 MG | 0.864 MG |
| Vitamin B6 | 0.047 MG | 0.417 MG |
| Folate | 15 UG | 25 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 846% more calcium than cashew - cashew has 37mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both cashews and tofu are high in iron. Cashew has 25% more iron than tofu - cashew has 6.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Cashew is an excellent source of potassium and it has 445% more potassium than tofu - cashew has 660mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Tofu | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.062 G |
| Total | 0.319 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than tofu per 100 grams.
| Tofu | Cashews | |
|---|---|---|
| linoleic acid | 2.38 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 2.38 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or tofu contain more calories in 100 grams?Cashew is high in calories and tofu has 90% less calories than cashew - cashew has 553 calories in 100g and tofu has 76 calories.
Is cashews or tofu better for protein?
Both cashews and tofu are high in protein. Cashew has 130% more protein than tofu - cashew has 18.2g of protein per 100 grams and tofu has 8.1g of protein.
Does cashews or tofu contain more calcium?
Tofu is a rich source of calcium and it has 850% more calcium than cashew - cashew has 37mg of calcium in 100 grams and tofu has 350mg of calcium.
Does cashews or tofu contain more iron?
Both cashews and tofu are high in iron. Cashew has 30% more iron than tofu - cashew has 6.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does cashews or tofu contain more potassium?
Cashew is a rich source of potassium and it has 450% more potassium than tofu - cashew has 660mg of potassium in 100 grams and tofu has 121mg of potassium.