Tofu vs. Hazelnut
Nutrition comparison of Tofu and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and hazelnut:
- Both hazelnut and tofu are high in calcium, iron and protein.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Hazelnut is an excellent source of Vitamin E, dietary fiber and potassium.
- Tofu has 6.8 times less sugar than hazelnut.
- Tofu has 8.4 times less carbohydrates than hazelnut.
- Tofu has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and tofu has 88% less calories than hazelnut - hazelnut has 646 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in fat and similar to hazelnut for carbs. Tofu has a macronutrient ratio of 39:9:52 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Hazelnut | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 9% | 10% |
| Fat | 52% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 8.4 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 30 times more dietary fiber than tofu - hazelnut has 9.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 6.8 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both hazelnut and tofu are high in protein. Hazelnut has 86% more protein than tofu - hazelnut has 15g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 37 times more Vitamin C than tofu - hazelnut has 3.8mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Hazelnut and tofu contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 1527 times more Vitamin E than tofu - hazelnut has 15.3mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and hazelnut contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Hazelnut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.338 MG |
| Riboflavin | 0.052 MG | 0.123 MG |
| Niacin | 0.195 MG | 2.05 MG |
| Pantothenic acid | 0.068 MG | 0.923 MG |
| Vitamin B6 | 0.047 MG | 0.62 MG |
| Folate | 15 UG | 88 UG |
Minerals
calcium
Both hazelnut and tofu are high in calcium. Tofu has 185% more calcium than hazelnut - hazelnut has 123mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both hazelnut and tofu are high in iron. Tofu has 22% more iron than hazelnut - hazelnut has 4.4mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 524% more potassium than tofu - hazelnut has 755mg 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 hazelnut per 100 grams.
| Tofu | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.06 G |
| Total | 0.319 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than tofu per 100 grams.
| Tofu | Hazelnut | |
|---|---|---|
| linoleic acid | 2.38 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 2.38 G | 8.463 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 (%) |
Hazelnut 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 hazelnut or tofu contain more calories in 100 grams?Hazelnut is high in calories and tofu has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and tofu has 76 calories.
Is hazelnut or tofu better for protein?
Both hazelnut and tofu are high in protein. Hazelnut has 90% more protein than tofu - hazelnut has 15g of protein per 100 grams and tofu has 8.1g of protein.
Does hazelnut or tofu contain more calcium?
Both hazelnut and tofu are high in calcium. Tofu has 190% more calcium than hazelnut - hazelnut has 123mg of calcium in 100 grams and tofu has 350mg of calcium.
Does hazelnut or tofu contain more iron?
Both hazelnut and tofu are high in iron. Tofu has 20% more iron than hazelnut - hazelnut has 4.4mg of iron in 100 grams and tofu has 5.4mg of iron.
Does hazelnut or tofu contain more potassium?
Hazelnut is a rich source of potassium and it has 520% more potassium than tofu - hazelnut has 755mg of potassium in 100 grams and tofu has 121mg of potassium.