Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
cashew butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and cashew butter:
Cashew butter is high in calories and tofu has 87% less calories than cashew butter - cashew butter has 587 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and lighter in fat compared to cashew butter per calorie. Tofu has a macronutrient ratio of 39:9:52 and for cashew butter, 11:18:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Cashew Butter | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 9% | 18% |
| Fat | 52% | 71% |
| Alcohol | ~ | ~ |
Tofu has signficantly less carbohydrates than cashew butter - cashew butter has 27.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
Cashew butter has signficantly more dietary fiber than tofu - cashew butter has 2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
Tofu and cashew butter contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and tofu are high in protein. Cashew butter has 117% more protein than tofu - cashew butter has 17.6g of protein per 100 grams and tofu has 8.1g of protein.
Cashew butter is high in saturated fat and tofu has 93% less saturated fat than cashew butter - cashew butter has 9.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Tofu and cashew butter contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Tofu has more Vitamin A than cashew butter - tofu has 25.5ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Tofu and cashew butter contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Tofu and cashew butter contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Cashew butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Cashew Butter | |
|---|---|---|
| Thiamin | 0.081 MG | 0.312 MG |
| Riboflavin | 0.052 MG | 0.187 MG |
| Niacin | 0.195 MG | 1.599 MG |
| Pantothenic acid | 0.068 MG | 1.201 MG |
| Vitamin B6 | 0.047 MG | 0.252 MG |
| Folate | 15 UG | 68 UG |
Both cashew butter and tofu are high in calcium. Tofu has 714% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and tofu has 350mg of calcium.
Both cashew butter and tofu are high in iron. Cashew butter is very similar to cashew butter for iron - cashew butter has 5mg of iron per 100 grams and tofu has 5.4mg of iron.
Cashew butter is an excellent source of potassium and it has 351% more potassium than tofu - cashew butter has 546mg of potassium per 100 grams and tofu has 121mg of potassium.
For omega-3 fatty acids, both tofu and cashew butter contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Cashew Butter | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.171 G |
| Total | 0.319 G | 0.171 G |
Comparing omega-6 fatty acids, cashew butter has more linoleic acid than tofu per 100 grams.
| Tofu | Cashew Butter | |
|---|---|---|
| linoleic acid | 2.38 G | 8.166 G |
| Total | 2.38 G | 8.166 G |
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.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Cashew Butter (Nuts, cashew butter, plain, without salt added) .
Tofu g
()
|
Daily Values (%) |
Cashew Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 | |||