Tofu vs. Walnut
Nutrition comparison of Tofu and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and walnut:
- Both walnut and tofu are high in calcium, iron and protein.
- Tofu has 6.3 times less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and tofu has 88% less calories than walnut - walnut has 654 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 walnut for carbs. Tofu has a macronutrient ratio of 39:9:52 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Walnut | |
|---|---|---|
| Protein | 39% | 9% |
| Carbohydrates | 9% | 8% |
| Fat | 52% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.3 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 21 times more dietary fiber than tofu - walnut has 6.7g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Walnut and tofu contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both walnut and tofu are high in protein. Walnut has 88% more protein than tofu - walnut has 15.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Walnut is high in saturated fat and tofu has 89% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Walnut and tofu contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Walnut and tofu contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Walnut and tofu contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Walnut and tofu contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Walnut | |
|---|---|---|
| Thiamin | 0.081 MG | 0.341 MG |
| Riboflavin | 0.052 MG | 0.15 MG |
| Niacin | 0.195 MG | 1.125 MG |
| Pantothenic acid | 0.068 MG | 0.57 MG |
| Vitamin B6 | 0.047 MG | 0.537 MG |
| Folate | 15 UG | 98 UG |
Minerals
calcium
Both walnut and tofu are high in calcium. Tofu has 257% more calcium than walnut - walnut has 98mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both walnut and tofu are high in iron. Tofu has 84% more iron than walnut - walnut has 2.9mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Walnut is an excellent source of potassium and it has 264% more potassium than tofu - walnut has 441mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Tofu | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 9.08 G |
| Total | 0.319 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than tofu per 100 grams.
| Tofu | Walnut | |
|---|---|---|
| linoleic acid | 2.38 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 2.38 G | 38.156 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 (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or tofu contain more calories in 100 grams?Walnut is high in calories and tofu has 90% less calories than walnut - walnut has 654 calories in 100g and tofu has 76 calories.
Is walnut or tofu better for protein?
Both walnut and tofu are high in protein. Walnut has 90% more protein than tofu - walnut has 15.2g of protein per 100 grams and tofu has 8.1g of protein.
Does walnut or tofu contain more calcium?
Both walnut and tofu are high in calcium. Tofu has 260% more calcium than walnut - walnut has 98mg of calcium in 100 grams and tofu has 350mg of calcium.
Does walnut or tofu contain more iron?
Both walnut and tofu are high in iron. Tofu has 80% more iron than walnut - walnut has 2.9mg of iron in 100 grams and tofu has 5.4mg of iron.
Does walnut or tofu contain more potassium?
Walnut is a rich source of potassium and it has 260% more potassium than tofu - walnut has 441mg of potassium in 100 grams and tofu has 121mg of potassium.