Side-by-Side Comparison

Tofu (Firm) vs Almonds (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

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

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

Tofu (Firm)100 g edible portion

Almonds (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Tofu (Firm)

83 kcal4% DV

Almonds (Raw)

579 kcal29% DV

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

ProteinAlmonds (Raw) higher

Tofu (Firm)

10.0 g20% DV

Almonds (Raw)

21.2 g42% DV

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

CarbohydratesAlmonds (Raw) higher

Tofu (Firm)

1.9 g1% DV

Almonds (Raw)

21.6 g8% DV

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

Dietary FiberAlmonds (Raw) higher

Tofu (Firm)

0.90 g3% DV

Almonds (Raw)

12.5 g45% DV

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

Total FatAlmonds (Raw) higher

Tofu (Firm)

5.3 g7% DV

Almonds (Raw)

49.9 g64% DV

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

Total SugarsAlmonds (Raw) higher

Tofu (Firm)

0.62 g1% DV

Almonds (Raw)

4.4 g9% DV

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

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.10 mg

Almonds (Raw)

0 mg

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

Vitamin A (RAE)Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin DSimilar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin EAlmonds (Raw) higher

Tofu (Firm)

0.01 mg

Almonds (Raw)

25.6 mg171% DV

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

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.4 µg2% DV

Almonds (Raw)

0 µg

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

Folate (DFE)Almonds (Raw) higher

Tofu (Firm)

19 µg5% DV

Almonds (Raw)

44 µg11% DV

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

Thiamin (Vitamin B1)Almonds (Raw) higher

Tofu (Firm)

0.08 mg7% DV

Almonds (Raw)

0.21 mg17% DV

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

Riboflavin (Vitamin B2)Almonds (Raw) higher

Tofu (Firm)

0.05 mg4% DV

Almonds (Raw)

1.1 mg88% DV

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

Niacin (Vitamin B3)Almonds (Raw) higher

Tofu (Firm)

0.20 mg1% DV

Almonds (Raw)

3.6 mg23% DV

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

Pantothenic Acid (B5)Almonds (Raw) higher

Tofu (Firm)

0.07 mg1% DV

Almonds (Raw)

0.47 mg9% DV

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

Vitamin B6Almonds (Raw) higher

Tofu (Firm)

0.05 mg3% DV

Almonds (Raw)

0.14 mg8% DV

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

Vitamin B12Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

9.0 mg

Almonds (Raw)

1.0 mg

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

PotassiumAlmonds (Raw) higher

Tofu (Firm)

148 mg3% DV

Almonds (Raw)

733 mg16% DV

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

CalciumTofu (Firm) higher

Tofu (Firm)

282 mg22% DV

Almonds (Raw)

269 mg21% DV

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

IronAlmonds (Raw) higher

Tofu (Firm)

2.0 mg11% DV

Almonds (Raw)

3.7 mg21% DV

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

MagnesiumAlmonds (Raw) higher

Tofu (Firm)

37.0 mg9% DV

Almonds (Raw)

270 mg64% DV

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

PhosphorusAlmonds (Raw) higher

Tofu (Firm)

121 mg10% DV

Almonds (Raw)

481 mg38% DV

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

ZincAlmonds (Raw) higher

Tofu (Firm)

0.89 mg8% DV

Almonds (Raw)

3.1 mg28% DV

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

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Tofu (Firm)

0.79 g4% DV

Almonds (Raw)

3.8 g19% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Tofu (Firm)

105 kcal5% DV

Almonds (Raw)

162 kcal8% DV

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

ProteinTofu (Firm) higher

Tofu (Firm)

12.6 g25% DV

Almonds (Raw)

5.9 g12% DV

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

CarbohydratesAlmonds (Raw) higher

Tofu (Firm)

2.4 g1% DV

Almonds (Raw)

6.0 g2% DV

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

Dietary FiberAlmonds (Raw) higher

Tofu (Firm)

1.1 g4% DV

Almonds (Raw)

3.5 g13% DV

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

Total FatAlmonds (Raw) higher

Tofu (Firm)

6.6 g8% DV

Almonds (Raw)

14.0 g18% DV

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

Total SugarsAlmonds (Raw) higher

Tofu (Firm)

0.78 g2% DV

Almonds (Raw)

1.2 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

Tofu (Firm)

0.13 mg

Almonds (Raw)

0 mg

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

Vitamin A (RAE)Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin DSimilar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin EAlmonds (Raw) higher

Tofu (Firm)

0.01 mg

Almonds (Raw)

7.2 mg48% DV

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

Vitamin KTofu (Firm) higher

Tofu (Firm)

3.0 µg3% DV

Almonds (Raw)

0 µg

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

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

24 µg6% DV

Almonds (Raw)

12 µg3% DV

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

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg9% DV

Almonds (Raw)

0.06 mg5% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Tofu (Firm)

0.07 mg5% DV

Almonds (Raw)

0.32 mg25% DV

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

Niacin (Vitamin B3)Almonds (Raw) higher

Tofu (Firm)

0.25 mg2% DV

Almonds (Raw)

1.0 mg6% DV

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

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.09 mg2% DV

Almonds (Raw)

0.13 mg3% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of pantothenic acid (b5) (0.09 mg).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Almonds (Raw)

0.04 mg2% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

11.3 mg

Almonds (Raw)

0.28 mg

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

PotassiumAlmonds (Raw) higher

Tofu (Firm)

186 mg4% DV

Almonds (Raw)

205 mg4% DV

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

CalciumTofu (Firm) higher

Tofu (Firm)

355 mg27% DV

Almonds (Raw)

75.3 mg6% DV

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

IronTofu (Firm) higher

Tofu (Firm)

2.6 mg14% DV

Almonds (Raw)

1.0 mg6% DV

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

MagnesiumAlmonds (Raw) higher

Tofu (Firm)

46.6 mg11% DV

Almonds (Raw)

75.6 mg18% DV

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

PhosphorusTofu (Firm) higher

Tofu (Firm)

152 mg12% DV

Almonds (Raw)

135 mg11% DV

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

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Almonds (Raw)

0.87 mg8% DV

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

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Tofu (Firm)

1.00 g5% DV

Almonds (Raw)

1.1 g5% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

100 kcal5% DV

Almonds (Raw)

98 kcal5% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

12.0 g24% DV

Almonds (Raw)

3.6 g7% DV

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

CarbohydratesAlmonds (Raw) higher

Tofu (Firm)

2.3 g1% DV

Almonds (Raw)

3.7 g1% DV

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

Dietary FiberAlmonds (Raw) higher

Tofu (Firm)

1.1 g4% DV

Almonds (Raw)

2.1 g8% DV

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

Total FatAlmonds (Raw) higher

Tofu (Firm)

6.3 g8% DV

Almonds (Raw)

8.5 g11% DV

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

Total SugarsSimilar

Tofu (Firm)

0.74 g1% DV

Almonds (Raw)

0.74 g1% DV

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

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.12 mg

Almonds (Raw)

0 mg

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

Vitamin A (RAE)Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin DSimilar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin EAlmonds (Raw) higher

Tofu (Firm)

0.01 mg

Almonds (Raw)

4.4 mg29% DV

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

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.9 µg2% DV

Almonds (Raw)

0 µg

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

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

23 µg6% DV

Almonds (Raw)

7.5 µg2% DV

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

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.10 mg8% DV

Almonds (Raw)

0.03 mg3% DV

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

Riboflavin (Vitamin B2)Almonds (Raw) higher

Tofu (Firm)

0.06 mg5% DV

Almonds (Raw)

0.19 mg15% DV

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

Niacin (Vitamin B3)Almonds (Raw) higher

Tofu (Firm)

0.23 mg1% DV

Almonds (Raw)

0.62 mg4% DV

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

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.08 mg2% DV

Almonds (Raw)

0.08 mg2% DV

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

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Almonds (Raw)

0.02 mg1% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

10.8 mg

Almonds (Raw)

0.17 mg

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

PotassiumTofu (Firm) higher

Tofu (Firm)

178 mg4% DV

Almonds (Raw)

125 mg3% DV

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

CalciumTofu (Firm) higher

Tofu (Firm)

338 mg26% DV

Almonds (Raw)

45.7 mg4% DV

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

IronTofu (Firm) higher

Tofu (Firm)

2.4 mg14% DV

Almonds (Raw)

0.63 mg4% DV

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

MagnesiumAlmonds (Raw) higher

Tofu (Firm)

44.4 mg11% DV

Almonds (Raw)

45.9 mg11% DV

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

PhosphorusTofu (Firm) higher

Tofu (Firm)

145 mg12% DV

Almonds (Raw)

81.8 mg7% DV

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

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Almonds (Raw)

0.53 mg5% DV

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

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Tofu (Firm)

0.95 g5% DV

Almonds (Raw)

0.65 g3% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

300 kcal15% DV

Almonds (Raw)

301 kcal15% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

36.0 g72% DV

Almonds (Raw)

11.0 g22% DV

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

CarbohydratesAlmonds (Raw) higher

Tofu (Firm)

6.8 g2% DV

Almonds (Raw)

11.2 g4% DV

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

Dietary FiberAlmonds (Raw) higher

Tofu (Firm)

3.2 g12% DV

Almonds (Raw)

6.5 g23% DV

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

Total FatAlmonds (Raw) higher

Tofu (Firm)

19.0 g24% DV

Almonds (Raw)

26.0 g33% DV

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

Total SugarsSimilar

Tofu (Firm)

2.2 g4% DV

Almonds (Raw)

2.3 g5% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of total sugars (2.2 g).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Tofu (Firm)

0.36 mg

Almonds (Raw)

0 mg

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

Vitamin A (RAE)Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin DSimilar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Vitamin EAlmonds (Raw) higher

Tofu (Firm)

0.04 mg

Almonds (Raw)

13.3 mg89% DV

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

Vitamin KTofu (Firm) higher

Tofu (Firm)

8.7 µg7% DV

Almonds (Raw)

0 µg

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

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

69 µg17% DV

Almonds (Raw)

23 µg6% DV

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

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.29 mg24% DV

Almonds (Raw)

0.11 mg9% DV

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

Riboflavin (Vitamin B2)Almonds (Raw) higher

Tofu (Firm)

0.19 mg14% DV

Almonds (Raw)

0.59 mg46% DV

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

Niacin (Vitamin B3)Almonds (Raw) higher

Tofu (Firm)

0.70 mg4% DV

Almonds (Raw)

1.9 mg12% DV

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

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.25 mg5% DV

Almonds (Raw)

0.24 mg5% DV

Both Tofu (Firm) and Almonds (Raw) provide similar amounts of pantothenic acid (b5) (0.25 mg).

Vitamin B6Tofu (Firm) higher

Tofu (Firm)

0.17 mg10% DV

Almonds (Raw)

0.07 mg4% DV

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

Vitamin B12Similar

Tofu (Firm)

0 µg

Almonds (Raw)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

32.5 mg1% DV

Almonds (Raw)

0.52 mg

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

PotassiumTofu (Firm) higher

Tofu (Firm)

534 mg11% DV

Almonds (Raw)

381 mg8% DV

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

CalciumTofu (Firm) higher

Tofu (Firm)

1,018 mg78% DV

Almonds (Raw)

140 mg11% DV

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

IronTofu (Firm) higher

Tofu (Firm)

7.4 mg41% DV

Almonds (Raw)

1.9 mg11% DV

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

MagnesiumAlmonds (Raw) higher

Tofu (Firm)

134 mg32% DV

Almonds (Raw)

140 mg33% DV

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

PhosphorusTofu (Firm) higher

Tofu (Firm)

437 mg35% DV

Almonds (Raw)

250 mg20% DV

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

ZincTofu (Firm) higher

Tofu (Firm)

3.2 mg29% DV

Almonds (Raw)

1.6 mg15% DV

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

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Tofu (Firm)

2.9 g14% DV

Almonds (Raw)

2.0 g10% DV

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

Tofu (Firm) vs Almonds (Raw)

Tofu (Firm)

Almonds (Raw)

Nutritional Takeaways

Comparison Summary