Side-by-Side Comparison

Almonds (Raw) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 579 kcal, 496 kcal less).

Higher Protein

+112%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 10.0 g in Tofu (Firm) (+11.2 g, +112%).

Higher Dietary Fiber

+1289%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0.90 g in Tofu (Firm) (+11.6 g, +1289%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Almonds (Raw) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Tofu (Firm)

83 kcal4% DV

Almonds (Raw) provides 579 kcal vs 83 kcal in Tofu (Firm) (+496 kcal, +598%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Tofu (Firm)

10.0 g20% DV

Almonds (Raw) provides 21.2 g vs 10.0 g in Tofu (Firm) (+11.2 g, +112%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Tofu (Firm)

1.9 g1% DV

Almonds (Raw) provides 21.6 g vs 1.9 g in Tofu (Firm) (+19.7 g, +1046%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Tofu (Firm)

0.90 g3% DV

Almonds (Raw) provides 12.5 g vs 0.90 g in Tofu (Firm) (+11.6 g, +1289%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Tofu (Firm)

5.3 g7% DV

Almonds (Raw) provides 49.9 g vs 5.3 g in Tofu (Firm) (+44.7 g, +849%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Tofu (Firm)

0.62 g1% DV

Almonds (Raw) provides 4.4 g vs 0.62 g in Tofu (Firm) (+3.7 g, +602%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Almonds (Raw)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Tofu (Firm)

0.01 mg

Almonds (Raw) provides 25.6 mg vs 0.01 mg in Tofu (Firm) (+25.6 mg, +256200%).

Vitamin KTofu (Firm) higher

Almonds (Raw)

0 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Tofu (Firm)

19 µg5% DV

Almonds (Raw) provides 44 µg vs 19 µg in Tofu (Firm) (+25 µg, +132%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Tofu (Firm)

0.08 mg7% DV

Almonds (Raw) provides 0.21 mg vs 0.08 mg in Tofu (Firm) (+0.12 mg, +153%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Tofu (Firm)

0.05 mg4% DV

Almonds (Raw) provides 1.1 mg vs 0.05 mg in Tofu (Firm) (+1.1 mg, +2088%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Tofu (Firm)

0.20 mg1% DV

Almonds (Raw) provides 3.6 mg vs 0.20 mg in Tofu (Firm) (+3.4 mg, +1755%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Tofu (Firm)

0.07 mg1% DV

Almonds (Raw) provides 0.47 mg vs 0.07 mg in Tofu (Firm) (+0.40 mg, +593%).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Tofu (Firm)

0.05 mg3% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.05 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Almonds (Raw)

1.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 1.0 mg in Almonds (Raw) (+8.0 mg, +800%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Tofu (Firm)

148 mg3% DV

Almonds (Raw) provides 733 mg vs 148 mg in Tofu (Firm) (+585 mg, +395%).

CalciumTofu (Firm) higher

Almonds (Raw)

269 mg21% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 269 mg in Almonds (Raw) (+13.0 mg, +5%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Tofu (Firm)

2.0 mg11% DV

Almonds (Raw) provides 3.7 mg vs 2.0 mg in Tofu (Firm) (+1.7 mg, +82%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Tofu (Firm)

37.0 mg9% DV

Almonds (Raw) provides 270 mg vs 37.0 mg in Tofu (Firm) (+233 mg, +630%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Tofu (Firm)

121 mg10% DV

Almonds (Raw) provides 481 mg vs 121 mg in Tofu (Firm) (+360 mg, +298%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Tofu (Firm)

0.89 mg8% DV

Almonds (Raw) provides 3.1 mg vs 0.89 mg in Tofu (Firm) (+2.2 mg, +251%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Tofu (Firm)

0.79 g4% DV

Almonds (Raw) provides 3.8 g vs 0.79 g in Tofu (Firm) (+3.0 g, +381%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Tofu (Firm)

105 kcal5% DV

Almonds (Raw) provides 162 kcal vs 105 kcal in Tofu (Firm) (+58 kcal, +55%).

ProteinTofu (Firm) higher

Almonds (Raw)

5.9 g12% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 5.9 g in Almonds (Raw) (+6.7 g, +112%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

6.0 g2% DV

Tofu (Firm)

2.4 g1% DV

Almonds (Raw) provides 6.0 g vs 2.4 g in Tofu (Firm) (+3.7 g, +155%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Tofu (Firm)

1.1 g4% DV

Almonds (Raw) provides 3.5 g vs 1.1 g in Tofu (Firm) (+2.4 g, +209%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Tofu (Firm)

6.6 g8% DV

Almonds (Raw) provides 14.0 g vs 6.6 g in Tofu (Firm) (+7.4 g, +111%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

1.2 g2% DV

Tofu (Firm)

0.78 g2% DV

Almonds (Raw) provides 1.2 g vs 0.78 g in Tofu (Firm) (+0.44 g, +56%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Almonds (Raw)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Tofu (Firm)

0.01 mg

Almonds (Raw) provides 7.2 mg vs 0.01 mg in Tofu (Firm) (+7.2 mg, +56856%).

Vitamin KTofu (Firm) higher

Almonds (Raw)

0 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) has higher vitamin k (3.0 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Almonds (Raw)

12 µg3% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 12 µg in Almonds (Raw) (+12 µg, +94%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Tofu (Firm)

0.10 mg9% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Tofu (Firm)

0.07 mg5% DV

Almonds (Raw) provides 0.32 mg vs 0.07 mg in Tofu (Firm) (+0.25 mg, +386%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Tofu (Firm)

0.25 mg2% DV

Almonds (Raw) provides 1.0 mg vs 0.25 mg in Tofu (Firm) (+0.77 mg, +312%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.13 mg3% DV

Tofu (Firm)

0.09 mg2% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.13 mg).

Vitamin B6Similar

Almonds (Raw)

0.04 mg2% DV

Tofu (Firm)

0.06 mg3% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Almonds (Raw)

0.28 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 0.28 mg in Almonds (Raw) (+11.1 mg, +3950%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

205 mg4% DV

Tofu (Firm)

186 mg4% DV

Almonds (Raw) provides 205 mg vs 186 mg in Tofu (Firm) (+18.8 mg, +10%).

CalciumTofu (Firm) higher

Almonds (Raw)

75.3 mg6% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 75.3 mg in Almonds (Raw) (+280 mg, +372%).

IronTofu (Firm) higher

Almonds (Raw)

1.0 mg6% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 1.0 mg in Almonds (Raw) (+1.5 mg, +147%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Tofu (Firm)

46.6 mg11% DV

Almonds (Raw) provides 75.6 mg vs 46.6 mg in Tofu (Firm) (+29.0 mg, +62%).

PhosphorusTofu (Firm) higher

Almonds (Raw)

135 mg11% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 135 mg in Almonds (Raw) (+17.8 mg, +13%).

ZincTofu (Firm) higher

Almonds (Raw)

0.87 mg8% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.87 mg in Almonds (Raw) (+0.25 mg, +28%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Tofu (Firm)

1.00 g5% DV

Almonds (Raw) provides 1.1 g vs 1.00 g in Tofu (Firm) (+0.07 g, +7%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (98 kcal).

ProteinTofu (Firm) higher

Almonds (Raw)

3.6 g7% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 3.6 g in Almonds (Raw) (+8.4 g, +233%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

3.7 g1% DV

Tofu (Firm)

2.3 g1% DV

Almonds (Raw) provides 3.7 g vs 2.3 g in Tofu (Firm) (+1.4 g, +62%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Tofu (Firm)

1.1 g4% DV

Almonds (Raw) provides 2.1 g vs 1.1 g in Tofu (Firm) (+1.0 g, +97%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Tofu (Firm)

6.3 g8% DV

Almonds (Raw) provides 8.5 g vs 6.3 g in Tofu (Firm) (+2.2 g, +34%).

Total SugarsSimilar

Almonds (Raw)

0.74 g1% DV

Tofu (Firm)

0.74 g1% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of total sugars (0.74 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Almonds (Raw)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Tofu (Firm)

0.01 mg

Almonds (Raw) provides 4.4 mg vs 0.01 mg in Tofu (Firm) (+4.3 mg, +36209%).

Vitamin KTofu (Firm) higher

Almonds (Raw)

0 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Almonds (Raw)

7.5 µg2% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 7.5 µg in Almonds (Raw) (+15 µg, +205%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Almonds (Raw)

0.03 mg3% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Tofu (Firm)

0.06 mg5% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Tofu (Firm)

0.23 mg1% DV

Almonds (Raw) provides 0.62 mg vs 0.23 mg in Tofu (Firm) (+0.38 mg, +163%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.08 mg2% DV

Tofu (Firm)

0.08 mg2% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Similar

Almonds (Raw)

0.02 mg1% DV

Tofu (Firm)

0.06 mg3% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Almonds (Raw)

0.17 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 0.17 mg in Almonds (Raw) (+10.6 mg, +6253%).

PotassiumTofu (Firm) higher

Almonds (Raw)

125 mg3% DV

Tofu (Firm)

178 mg4% DV

Tofu (Firm) provides 178 mg vs 125 mg in Almonds (Raw) (+53.0 mg, +43%).

CalciumTofu (Firm) higher

Almonds (Raw)

45.7 mg4% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 45.7 mg in Almonds (Raw) (+293 mg, +640%).

IronTofu (Firm) higher

Almonds (Raw)

0.63 mg4% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.63 mg in Almonds (Raw) (+1.8 mg, +288%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Tofu (Firm)

44.4 mg11% DV

Almonds (Raw) provides 45.9 mg vs 44.4 mg in Tofu (Firm) (+1.5 mg, +3%).

PhosphorusTofu (Firm) higher

Almonds (Raw)

81.8 mg7% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 81.8 mg in Almonds (Raw) (+63.4 mg, +78%).

ZincTofu (Firm) higher

Almonds (Raw)

0.53 mg5% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.53 mg in Almonds (Raw) (+0.54 mg, +101%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Almonds (Raw)

0.65 g3% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.65 g in Almonds (Raw) (+0.30 g, +47%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of calories (energy) (301 kcal).

ProteinTofu (Firm) higher

Almonds (Raw)

11.0 g22% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 11.0 g in Almonds (Raw) (+25.0 g, +228%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

11.2 g4% DV

Tofu (Firm)

6.8 g2% DV

Almonds (Raw) provides 11.2 g vs 6.8 g in Tofu (Firm) (+4.4 g, +65%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Tofu (Firm)

3.2 g12% DV

Almonds (Raw) provides 6.5 g vs 3.2 g in Tofu (Firm) (+3.3 g, +100%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Tofu (Firm)

19.0 g24% DV

Almonds (Raw) provides 26.0 g vs 19.0 g in Tofu (Firm) (+7.0 g, +37%).

Total SugarsSimilar

Almonds (Raw)

2.3 g5% DV

Tofu (Firm)

2.2 g4% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of total sugars (2.3 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Almonds (Raw)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Tofu (Firm)

0.04 mg

Almonds (Raw) provides 13.3 mg vs 0.04 mg in Tofu (Firm) (+13.3 mg, +36819%).

Vitamin KTofu (Firm) higher

Almonds (Raw)

0 µg

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) has higher vitamin k (8.7 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Almonds (Raw)

23 µg6% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 23 µg in Almonds (Raw) (+46 µg, +200%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Almonds (Raw)

0.11 mg9% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.11 mg in Almonds (Raw) (+0.19 mg, +174%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Tofu (Firm)

0.19 mg14% DV

Almonds (Raw) provides 0.59 mg vs 0.19 mg in Tofu (Firm) (+0.40 mg, +215%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Tofu (Firm)

0.70 mg4% DV

Almonds (Raw) provides 1.9 mg vs 0.70 mg in Tofu (Firm) (+1.2 mg, +167%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.24 mg5% DV

Tofu (Firm)

0.25 mg5% DV

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.24 mg).

Vitamin B6Tofu (Firm) higher

Almonds (Raw)

0.07 mg4% DV

Tofu (Firm)

0.17 mg10% DV

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.07 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Tofu (Firm)

0 µg

Both Almonds (Raw) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Almonds (Raw)

0.52 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 0.52 mg in Almonds (Raw) (+32.0 mg, +6148%).

PotassiumTofu (Firm) higher

Almonds (Raw)

381 mg8% DV

Tofu (Firm)

534 mg11% DV

Tofu (Firm) provides 534 mg vs 381 mg in Almonds (Raw) (+153 mg, +40%).

CalciumTofu (Firm) higher

Almonds (Raw)

140 mg11% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 140 mg in Almonds (Raw) (+878 mg, +628%).

IronTofu (Firm) higher

Almonds (Raw)

1.9 mg11% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 1.9 mg in Almonds (Raw) (+5.4 mg, +282%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Tofu (Firm)

134 mg32% DV

Almonds (Raw) provides 140 mg vs 134 mg in Tofu (Firm) (+6.8 mg, +5%).

PhosphorusTofu (Firm) higher

Almonds (Raw)

250 mg20% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 250 mg in Almonds (Raw) (+187 mg, +75%).

ZincTofu (Firm) higher

Almonds (Raw)

1.6 mg15% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 1.6 mg in Almonds (Raw) (+1.6 mg, +98%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Almonds (Raw)

2.0 g10% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 2.0 g in Almonds (Raw) (+0.88 g, +44%).

Almonds (Raw) vs Tofu (Firm)

Almonds (Raw)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary