Acorns vs Firm Tofu: How Do They Compare?

Although acorns and firm tofu belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While acorns belong to the nuts and seeds group, firm tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares acorns and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how acorns and firm tofu compare specifically.

Acorns

Acorns (Quercus spp.) are the seeds of oak trees and have been used as a food source by humans for centuries. Acorns have a slightly bitter and nutty flavor and are often ground into flour or meal for use in baking or as a thickening agent in soups and stews.

Acorns are a good source of nutrients, including protein, fiber, and various vitamins and minerals. They are also a sustainable and renewable food source, as oak trees are widely distributed, and acorns are abundant in many areas.

In some cultures, acorns have been used as a coffee substitute and can also be roasted and eaten as a snack. Acorns can be prepared in various ways, including boiling, roasting, or grinding into flour.

However, it is important to note that acorns contain tannins, which can give them a bitter flavor and can also cause digestive issues if consumed in large quantities. Therefore, it is important to properly prepare and leach acorns before consuming them in large amounts.

Overall, acorns are a unique and nutritious food that can be valuable to a plant-based diet. If you’re looking to try something new, consider incorporating acorns into your cooking!

Acorns is an excellent source of Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B1 (Thiamine), and Vitamin B2 (Riboflavin).

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Acorns vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing acorns vs firm tofu.

This comparison will start by comparing the caloric value of acorns and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Acorns vs Firm Tofu Calories

Comparing firm tofu vs acorns for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 387 calories per 100 grams of acorns.

However, both acorns and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Acorns vs Firm Tofu Protein

Legumes and most legume products, including acorns and firm tofu, are important sources of plant-based protein.

Firm Tofu offers around 64% more protein than acorns.

Firm Tofu has 17.3 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.

Acorns vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in acorns and firm tofu.

The total amount of carbohydrates is around 93% higher in acorns than in firm tofu. It have 40.8 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in acorns than in firm tofu, 100% precisely.

One handful of acorns (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in acorns and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than acorns which offers 0 grams per portion.

Acorns vs Firm Tofu Fats

Fats in acorns and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in acorns and firm tofu:

• Acorns: 23.9 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 58% lower in saturated fats.

Firm Tofu and acorns contain 1.3 grams and 3.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of acorns and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Acorns has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin E, and vitamin K.

However, firm tofu has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Acorns and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins acorns and firm tofu contain side by side, so you can easily compare them.

Acorns vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the acorns and firm tofu comparison focuses on their mineral content.

Acorns is a better source of calcium, iron, phosphorus, selenium, sodium, and zinc than firm tofu.

On the other hand, firm tofu is a higher amount of copper, magnesium, manganese, and potassium.

Acorns and firm tofu contain the same amount of fluoride.

Check out the table below to learn how acorns and firm tofu compare when it comes to mineral content.

The Final Word

Acorns and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both acorns and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.