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.
Detailed nutritional comparison of peanuts and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanuts src
Image of Tofu src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanuts or Tofu .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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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.

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