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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Tofu or Hazelnut .
Tofu g
()
|
Daily Values (%) |
Hazelnut g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
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UG % | |
MG % |
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5% | Vitamin C | 5% |
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MG % | |
IU % |
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5% | Vitamin D | 5% |
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IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||