Side-by-Side Comparison

Tofu (Firm) vs Walnuts (English, Halves)

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 walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-87%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 654 kcal, 571 kcal less).

Higher Protein

+53%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 10.0 g in Tofu (Firm) (+5.3 g, +53%).

Higher Dietary Fiber

+644%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 0.90 g in Tofu (Firm) (+5.8 g, +644%).

Higher Vitamin C

+1200%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 1.3 mg vs 0.10 mg in Tofu (Firm) (+1.2 mg, +1200%).

Comparing per 100 g standard edible portion.

Nutrient

Tofu (Firm)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Tofu (Firm)

83 kcal4% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 83 kcal in Tofu (Firm) (+571 kcal, +688%).

ProteinWalnuts (English, Halves) higher

Tofu (Firm)

10.0 g20% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 10.0 g in Tofu (Firm) (+5.3 g, +53%).

CarbohydratesWalnuts (English, Halves) higher

Tofu (Firm)

1.9 g1% DV

Walnuts (English, Halves)

13.7 g5% DV

Walnuts (English, Halves) provides 13.7 g vs 1.9 g in Tofu (Firm) (+11.8 g, +629%).

Dietary FiberWalnuts (English, Halves) higher

Tofu (Firm)

0.90 g3% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 0.90 g in Tofu (Firm) (+5.8 g, +644%).

Total FatWalnuts (English, Halves) higher

Tofu (Firm)

5.3 g7% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 5.3 g in Tofu (Firm) (+60.0 g, +1140%).

Total SugarsWalnuts (English, Halves) higher

Tofu (Firm)

0.62 g1% DV

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) provides 2.6 g vs 0.62 g in Tofu (Firm) (+2.0 g, +321%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Tofu (Firm)

0.10 mg

Walnuts (English, Halves)

1.3 mg1% DV

Walnuts (English, Halves) provides 1.3 mg vs 0.10 mg in Tofu (Firm) (+1.2 mg, +1200%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Tofu (Firm)

0 µg

Walnuts (English, Halves)

1.0 µg

Walnuts (English, Halves) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Tofu (Firm)

0.01 mg

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.01 mg in Tofu (Firm) (+0.69 mg, +6900%).

Vitamin KWalnuts (English, Halves) higher

Tofu (Firm)

2.4 µg2% DV

Walnuts (English, Halves)

2.7 µg2% DV

Walnuts (English, Halves) provides 2.7 µg vs 2.4 µg in Tofu (Firm) (+0.3 µg, +13%).

Folate (DFE)Walnuts (English, Halves) higher

Tofu (Firm)

19 µg5% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 19 µg in Tofu (Firm) (+79 µg, +416%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Tofu (Firm)

0.08 mg7% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.08 mg in Tofu (Firm) (+0.26 mg, +321%).

Riboflavin (Vitamin B2)Walnuts (English, Halves) higher

Tofu (Firm)

0.05 mg4% DV

Walnuts (English, Halves)

0.15 mg12% DV

Walnuts (English, Halves) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.05 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Tofu (Firm)

0.20 mg1% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.20 mg in Tofu (Firm) (+0.93 mg, +477%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Tofu (Firm)

0.07 mg1% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.07 mg in Tofu (Firm) (+0.50 mg, +738%).

Vitamin B6Walnuts (English, Halves) higher

Tofu (Firm)

0.05 mg3% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.05 mg in Tofu (Firm) (+0.49 mg, +1043%).

Vitamin B12Similar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

9.0 mg

Walnuts (English, Halves)

2.0 mg

Tofu (Firm) provides 9.0 mg vs 2.0 mg in Walnuts (English, Halves) (+7.0 mg, +350%).

PotassiumWalnuts (English, Halves) higher

Tofu (Firm)

148 mg3% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 148 mg in Tofu (Firm) (+293 mg, +198%).

CalciumTofu (Firm) higher

Tofu (Firm)

282 mg22% DV

Walnuts (English, Halves)

98.0 mg8% DV

Tofu (Firm) provides 282 mg vs 98.0 mg in Walnuts (English, Halves) (+184 mg, +188%).

IronWalnuts (English, Halves) higher

Tofu (Firm)

2.0 mg11% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 2.0 mg in Tofu (Firm) (+0.87 mg, +43%).

MagnesiumWalnuts (English, Halves) higher

Tofu (Firm)

37.0 mg9% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 37.0 mg in Tofu (Firm) (+121 mg, +327%).

PhosphorusWalnuts (English, Halves) higher

Tofu (Firm)

121 mg10% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 121 mg in Tofu (Firm) (+225 mg, +186%).

ZincWalnuts (English, Halves) higher

Tofu (Firm)

0.89 mg8% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 0.89 mg in Tofu (Firm) (+2.2 mg, +247%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Tofu (Firm)

0.79 g4% DV

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.79 g in Tofu (Firm) (+5.3 g, +676%).

Nutrient

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

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Tofu (Firm)

105 kcal5% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 105 kcal in Tofu (Firm) (+79 kcal, +75%).

ProteinTofu (Firm) higher

Tofu (Firm)

12.6 g25% DV

Walnuts (English, Halves)

4.3 g9% DV

Tofu (Firm) provides 12.6 g vs 4.3 g in Walnuts (English, Halves) (+8.3 g, +195%).

CarbohydratesWalnuts (English, Halves) higher

Tofu (Firm)

2.4 g1% DV

Walnuts (English, Halves)

3.8 g1% DV

Walnuts (English, Halves) provides 3.8 g vs 2.4 g in Tofu (Firm) (+1.5 g, +62%).

Dietary FiberWalnuts (English, Halves) higher

Tofu (Firm)

1.1 g4% DV

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) provides 1.9 g vs 1.1 g in Tofu (Firm) (+0.74 g, +65%).

Total FatWalnuts (English, Halves) higher

Tofu (Firm)

6.6 g8% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 6.6 g in Tofu (Firm) (+11.6 g, +175%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.78 g2% DV

Walnuts (English, Halves)

0.73 g1% DV

Tofu (Firm) provides 0.78 g vs 0.73 g in Walnuts (English, Halves) (+0.05 g, +7%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Tofu (Firm)

0.13 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) provides 0.36 mg vs 0.13 mg in Tofu (Firm) (+0.24 mg, +189%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0.3 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.3 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Tofu (Firm)

0.01 mg

Walnuts (English, Halves)

0.20 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.20 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

3.0 µg3% DV

Walnuts (English, Halves)

0.8 µg1% DV

Tofu (Firm) provides 3.0 µg vs 0.8 µg in Walnuts (English, Halves) (+2.3 µg, +300%).

Folate (DFE)Walnuts (English, Halves) higher

Tofu (Firm)

24 µg6% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 24 µg in Tofu (Firm) (+3.5 µg, +15%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg9% DV

Walnuts (English, Halves)

0.10 mg8% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Similar

Tofu (Firm)

0.07 mg5% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Tofu (Firm)

0.25 mg2% DV

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.25 mg in Tofu (Firm) (+0.07 mg, +28%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Tofu (Firm)

0.09 mg2% DV

Walnuts (English, Halves)

0.16 mg3% DV

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.16 mg vs 0.09 mg).

Vitamin B6Walnuts (English, Halves) higher

Tofu (Firm)

0.06 mg3% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

11.3 mg

Walnuts (English, Halves)

0.56 mg

Tofu (Firm) provides 11.3 mg vs 0.56 mg in Walnuts (English, Halves) (+10.8 mg, +1925%).

PotassiumTofu (Firm) higher

Tofu (Firm)

186 mg4% DV

Walnuts (English, Halves)

123 mg3% DV

Tofu (Firm) provides 186 mg vs 123 mg in Walnuts (English, Halves) (+63.0 mg, +51%).

CalciumTofu (Firm) higher

Tofu (Firm)

355 mg27% DV

Walnuts (English, Halves)

27.4 mg2% DV

Tofu (Firm) provides 355 mg vs 27.4 mg in Walnuts (English, Halves) (+328 mg, +1195%).

IronTofu (Firm) higher

Tofu (Firm)

2.6 mg14% DV

Walnuts (English, Halves)

0.81 mg5% DV

Tofu (Firm) provides 2.6 mg vs 0.81 mg in Walnuts (English, Halves) (+1.8 mg, +215%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

46.6 mg11% DV

Walnuts (English, Halves)

44.2 mg11% DV

Tofu (Firm) provides 46.6 mg vs 44.2 mg in Walnuts (English, Halves) (+2.4 mg, +5%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

152 mg12% DV

Walnuts (English, Halves)

96.9 mg8% DV

Tofu (Firm) provides 152 mg vs 96.9 mg in Walnuts (English, Halves) (+55.6 mg, +57%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Walnuts (English, Halves)

0.87 mg8% DV

Tofu (Firm) provides 1.1 mg vs 0.87 mg in Walnuts (English, Halves) (+0.26 mg, +30%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Tofu (Firm)

1.00 g5% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 1.00 g in Tofu (Firm) (+0.72 g, +72%).

Nutrient

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

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

12.0 g24% DV

Walnuts (English, Halves)

2.3 g5% DV

Tofu (Firm) provides 12.0 g vs 2.3 g in Walnuts (English, Halves) (+9.7 g, +424%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

2.3 g1% DV

Walnuts (English, Halves)

2.1 g1% DV

Tofu (Firm) provides 2.3 g vs 2.1 g in Walnuts (English, Halves) (+0.20 g, +10%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Walnuts (English, Halves)

1.0 g4% DV

Tofu (Firm) provides 1.1 g vs 1.0 g in Walnuts (English, Halves) (+0.08 g, +7%).

Total FatWalnuts (English, Halves) higher

Tofu (Firm)

6.3 g8% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 6.3 g in Tofu (Firm) (+3.5 g, +55%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.74 g1% DV

Walnuts (English, Halves)

0.39 g1% DV

Tofu (Firm) provides 0.74 g vs 0.39 g in Walnuts (English, Halves) (+0.35 g, +90%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Tofu (Firm)

0.12 mg

Walnuts (English, Halves)

0.20 mg

Walnuts (English, Halves) provides slightly more vitamin c (0.20 mg vs 0.12 mg).

Vitamin A (RAE)Walnuts (English, Halves) higher

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0.2 µg

Walnuts (English, Halves) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Tofu (Firm)

0.01 mg

Walnuts (English, Halves)

0.11 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.9 µg2% DV

Walnuts (English, Halves)

0.4 µg

Tofu (Firm) provides 2.9 µg vs 0.4 µg in Walnuts (English, Halves) (+2.5 µg, +611%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

23 µg6% DV

Walnuts (English, Halves)

15 µg4% DV

Tofu (Firm) provides 23 µg vs 15 µg in Walnuts (English, Halves) (+8.1 µg, +55%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg8% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Similar

Tofu (Firm)

0.06 mg5% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Tofu (Firm)

0.23 mg1% DV

Walnuts (English, Halves)

0.17 mg1% DV

Tofu (Firm) provides 0.23 mg vs 0.17 mg in Walnuts (English, Halves) (+0.07 mg, +39%).

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.08 mg2% DV

Walnuts (English, Halves)

0.09 mg2% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

10.8 mg

Walnuts (English, Halves)

0.30 mg

Tofu (Firm) provides 10.8 mg vs 0.30 mg in Walnuts (English, Halves) (+10.5 mg, +3500%).

PotassiumTofu (Firm) higher

Tofu (Firm)

178 mg4% DV

Walnuts (English, Halves)

66.1 mg1% DV

Tofu (Firm) provides 178 mg vs 66.1 mg in Walnuts (English, Halves) (+111 mg, +168%).

CalciumTofu (Firm) higher

Tofu (Firm)

338 mg26% DV

Walnuts (English, Halves)

14.7 mg1% DV

Tofu (Firm) provides 338 mg vs 14.7 mg in Walnuts (English, Halves) (+324 mg, +2202%).

IronTofu (Firm) higher

Tofu (Firm)

2.4 mg14% DV

Walnuts (English, Halves)

0.44 mg2% DV

Tofu (Firm) provides 2.4 mg vs 0.44 mg in Walnuts (English, Halves) (+2.0 mg, +461%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

44.4 mg11% DV

Walnuts (English, Halves)

23.7 mg6% DV

Tofu (Firm) provides 44.4 mg vs 23.7 mg in Walnuts (English, Halves) (+20.7 mg, +87%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

145 mg12% DV

Walnuts (English, Halves)

51.9 mg4% DV

Tofu (Firm) provides 145 mg vs 51.9 mg in Walnuts (English, Halves) (+93.3 mg, +180%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Walnuts (English, Halves)

0.46 mg4% DV

Tofu (Firm) provides 1.1 mg vs 0.46 mg in Walnuts (English, Halves) (+0.60 mg, +130%).

Lipids1 nutrients

Saturated FatSimilar

Tofu (Firm)

0.95 g5% DV

Walnuts (English, Halves)

0.92 g5% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of saturated fat (0.95 g).

Nutrient

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

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

36.0 g72% DV

Walnuts (English, Halves)

7.0 g14% DV

Tofu (Firm) provides 36.0 g vs 7.0 g in Walnuts (English, Halves) (+29.0 g, +414%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

6.8 g2% DV

Walnuts (English, Halves)

6.3 g2% DV

Tofu (Firm) provides 6.8 g vs 6.3 g in Walnuts (English, Halves) (+0.48 g, +8%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

3.2 g12% DV

Walnuts (English, Halves)

3.1 g11% DV

Tofu (Firm) provides 3.2 g vs 3.1 g in Walnuts (English, Halves) (+0.17 g, +5%).

Total FatWalnuts (English, Halves) higher

Tofu (Firm)

19.0 g24% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 19.0 g in Tofu (Firm) (+11.0 g, +58%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

2.2 g4% DV

Walnuts (English, Halves)

1.2 g2% DV

Tofu (Firm) provides 2.2 g vs 1.2 g in Walnuts (English, Halves) (+1.0 g, +86%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Tofu (Firm)

0.36 mg

Walnuts (English, Halves)

0.60 mg1% DV

Walnuts (English, Halves) provides 0.60 mg vs 0.36 mg in Tofu (Firm) (+0.24 mg, +66%).

Vitamin A (RAE)Walnuts (English, Halves) higher

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0.5 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Tofu (Firm)

0.04 mg

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.04 mg in Tofu (Firm) (+0.29 mg, +792%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

8.7 µg7% DV

Walnuts (English, Halves)

1.2 µg1% DV

Tofu (Firm) provides 8.7 µg vs 1.2 µg in Walnuts (English, Halves) (+7.4 µg, +598%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

69 µg17% DV

Walnuts (English, Halves)

45 µg11% DV

Tofu (Firm) provides 69 µg vs 45 µg in Walnuts (English, Halves) (+24 µg, +52%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.29 mg24% DV

Walnuts (English, Halves)

0.16 mg13% DV

Tofu (Firm) provides 0.29 mg vs 0.16 mg in Walnuts (English, Halves) (+0.14 mg, +86%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Tofu (Firm)

0.19 mg14% DV

Walnuts (English, Halves)

0.07 mg5% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.07 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Tofu (Firm)

0.70 mg4% DV

Walnuts (English, Halves)

0.52 mg3% DV

Tofu (Firm) provides 0.70 mg vs 0.52 mg in Walnuts (English, Halves) (+0.19 mg, +36%).

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.25 mg5% DV

Walnuts (English, Halves)

0.26 mg5% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of pantothenic acid (b5) (0.25 mg).

Vitamin B6Walnuts (English, Halves) higher

Tofu (Firm)

0.17 mg10% DV

Walnuts (English, Halves)

0.25 mg15% DV

Walnuts (English, Halves) provides 0.25 mg vs 0.17 mg in Tofu (Firm) (+0.08 mg, +46%).

Vitamin B12Similar

Tofu (Firm)

0 µg

Walnuts (English, Halves)

0 µg

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

32.5 mg1% DV

Walnuts (English, Halves)

0.92 mg

Tofu (Firm) provides 32.5 mg vs 0.92 mg in Walnuts (English, Halves) (+31.6 mg, +3432%).

PotassiumTofu (Firm) higher

Tofu (Firm)

534 mg11% DV

Walnuts (English, Halves)

203 mg4% DV

Tofu (Firm) provides 534 mg vs 203 mg in Walnuts (English, Halves) (+331 mg, +163%).

CalciumTofu (Firm) higher

Tofu (Firm)

1,018 mg78% DV

Walnuts (English, Halves)

45.1 mg3% DV

Tofu (Firm) provides 1,018 mg vs 45.1 mg in Walnuts (English, Halves) (+973 mg, +2158%).

IronTofu (Firm) higher

Tofu (Firm)

7.4 mg41% DV

Walnuts (English, Halves)

1.3 mg7% DV

Tofu (Firm) provides 7.4 mg vs 1.3 mg in Walnuts (English, Halves) (+6.0 mg, +450%).

MagnesiumTofu (Firm) higher

Tofu (Firm)

134 mg32% DV

Walnuts (English, Halves)

72.7 mg17% DV

Tofu (Firm) provides 134 mg vs 72.7 mg in Walnuts (English, Halves) (+60.9 mg, +84%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

437 mg35% DV

Walnuts (English, Halves)

159 mg13% DV

Tofu (Firm) provides 437 mg vs 159 mg in Walnuts (English, Halves) (+278 mg, +174%).

ZincTofu (Firm) higher

Tofu (Firm)

3.2 mg29% DV

Walnuts (English, Halves)

1.4 mg13% DV

Tofu (Firm) provides 3.2 mg vs 1.4 mg in Walnuts (English, Halves) (+1.8 mg, +126%).

Lipids1 nutrients

Saturated FatSimilar

Tofu (Firm)

2.9 g14% DV

Walnuts (English, Halves)

2.8 g14% DV

Both Tofu (Firm) and Walnuts (English, Halves) provide similar amounts of saturated fat (2.9 g).

Tofu (Firm) vs Walnuts (English, Halves)

Tofu (Firm)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary