Peanuts vs. Tofu
Nutrition comparison of Peanuts and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and tofu:
- Both tofu and peanuts are high in calcium and protein.
- Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than tofu.
- Peanut is an excellent source of dietary fiber and potassium.
- Tofu has 10.3 times less carbohydrates than peanut.
- Tofu has 6.9 times less sugar than peanut.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and tofu has 87% less calories than peanut - tofu has 76 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, heavier in carbs and heavier in fat compared to tofu per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Tofu | |
|---|---|---|
| Protein | 16% | 39% |
| Carbohydrates | 14% | 9% |
| Fat | 71% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.3 times less carbohydrates than peanut - tofu has 1.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 27 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Tofu has 6.9 times less sugar than peanut - tofu has 0.62g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both tofu and peanuts are high in protein. Peanut has 201% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and tofu has 91% less saturated fat than peanut - tofu has 0.69g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and tofu are low in trans fat - peanut has 0.03g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Tofu and peanuts contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than peanut - tofu has 25.5ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Tofu and peanuts contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanuts and tofu contain significant amounts of thiamin.
| Peanuts | Tofu | |
|---|---|---|
| Thiamin | 0.152 MG | 0.081 MG |
| Riboflavin | 0.197 MG | 0.052 MG |
| Niacin | 14.355 MG | 0.195 MG |
| Pantothenic acid | 1.011 MG | 0.068 MG |
| Vitamin B6 | 0.466 MG | 0.047 MG |
| Folate | 97 UG | 15 UG |
Minerals
calcium
Both tofu and peanuts are high in calcium. Tofu has 503% more calcium than peanut - tofu has 350mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Tofu is an excellent source of iron and it has 239% more iron than peanut - tofu has 5.4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 424% more potassium than tofu - tofu has 121mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.319 G |
| Total | 0.026 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than tofu per 100 grams.
| Peanuts | Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 2.38 G |
| Total | 9.719 G | 2.38 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.
Peanuts g
()
|
Daily Values (%) |
Tofu 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 | |||
FAQ
Does tofu or peanuts contain more calories in 100 grams?Peanut is high in calories and tofu has 90% less calories than peanut - tofu has 76 calories in 100g and peanut has 587 calories.
Is tofu or peanuts better for protein?
Both tofu and peanuts are high in protein. Peanut has 200% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut has 24.4g of protein.
Does tofu or peanuts contain more calcium?
Both tofu and peanuts are high in calcium. Tofu has 500% more calcium than peanut - tofu has 350mg of calcium in 100 grams and peanut has 58mg of calcium.
Does tofu or peanuts contain more iron?
Tofu is an abundant source of iron and it has 240% more iron than peanut - tofu has 5.4mg of iron in 100 grams and peanut has 1.6mg of iron.
Does tofu or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 420% more potassium than tofu - tofu has 121mg of potassium in 100 grams and peanut has 634mg of potassium.