Tofu vs Almonds vs Peanut butter: 3-Way Nutrition Comparison

Three-way nutrition comparison: Tofu, Almonds, and Peanut butter. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Tofu vs Almonds vs Peanut butter: 3-Way Nutrition Comparison

Side-by-side comparison of Tofu (15.8g protein, 144 kcal), Almonds (21.1g protein, 579 kcal), and Peanut butter (22.2g protein, 598 kcal) per 100g. Peanut butter leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Peanut butter leads for protein density, while Tofu is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Tofu vs Almonds vs Peanut butter — Macros per 100g

Nutrient	Tofu	Almonds	Peanut butter	Best
Calories	144 kcal	579 kcal	598 kcal	Tofu
Protein	15.8 g	21.1 g	22.2 g	Peanut butter
Carbs	2.8 g	21.6 g	22.3 g	Tofu
Fat	8.7 g	49.9 g	51.4 g	Tofu
Sodium	0 mg	1 mg	0 mg	Tofu

Tofu vs Almonds vs Peanut butter: Who Wins Each Category?

Most protein per 100g: Peanut butter — 22.2g

Lowest calorie: Tofu — 144 kcal/100g

Leanest (lowest fat): Tofu — 8.7g fat/100g

Best protein-per-calorie: Tofu — 10.97g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Peanut butter leads protein density, Tofu is lowest calorie, and Tofu gives the most protein per 100 kcal. Use the matrix to choose by goal.

Tofu vs Almonds vs Peanut butter — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Tofu vs Almonds vs Peanut butter

Metric	Tofu	Almonds	Peanut butter
Protein per 100 kcal	10.97g	3.64g	3.71g
Carbs per 100 kcal	1.94g	3.73g	3.73g
Fat per 100 kcal	6.04g	8.62g	8.6g

How Much to Eat to Hit Your Goal

Goal	Tofu	Almonds	Peanut butter
30g protein	190g	142g	135g
50g protein	316g	237g	225g
500 kcal	347g	86g	84g

Diet Compatibility: Tofu vs Almonds vs Peanut butter

Diet	Tofu	Almonds	Peanut butter
Keto-compatible	✓	✗	✗
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✓	✓
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

Peanut butter Benefit Signals

Lean protein: Provides 22.2 g protein per 100 g. Basis: protein >= 20 g per 100 g.

Peanut butter Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: peanut.	dataset allergen flag

Tofu vs Almonds vs Peanut butter — FAQs

Which has the most protein: Tofu, Almonds, or Peanut butter? Peanut butter has the most protein at 22.2g per 100g. (Tofu: 15.8g, Almonds: 21.1g, Peanut butter: 22.2g)

Which is the lowest calorie option among Tofu, Almonds, and Peanut butter? Tofu has the fewest calories at 144 kcal per 100g. (Tofu: 144 kcal, Almonds: 579 kcal, Peanut butter: 598 kcal)

Which of the three is best for keto? For keto: Tofu (2.8g carbs/100g) qualify. The others have higher carb content.

Which is best for muscle building? For muscle building, prioritise protein. Peanut butter delivers the most protein (22.2g/100g) and is the top choice. Tofu is second-best if calories are a constraint.

How do Tofu, Almonds, and Peanut butter compare as meal prep staples? Tofu: usable for meal prep (15.8g protein, 144 kcal/100g). Almonds: usable for meal prep (21.1g protein, 579 kcal/100g). Peanut butter: usable for meal prep (22.2g protein, 598 kcal/100g).

Tofu, Almonds, and Peanut butter: A Full Nutrition Comparison

This page compares Tofu, Almonds, and Peanut butter across protein, fat, carbohydrates, and calories per 100g of raw weight.

Tofu has 15.8g protein and 144 kcal per 100g. Almonds has 21.1g protein and 579 kcal. Peanut butter has 22.2g protein and 598 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Peanut butter Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Tofu vs Almonds vs Peanut butter: 3-Way Nutrition Comparison

Three-way nutrition comparison: Tofu, Almonds, and Peanut butter. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

15.8g

3.53 oz

Portion: 100gFood fit: 61/100

Serving reality: 3.53 oz, 0.4 cups.

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Full micronutrients and nutritional profile

calories

140kcal

protein

16g

carbs

2.8g

fat

8.7g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 358 kcal/cup