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Acorns vs Soft Tofu: Which Is Healthier?

This article explains the key similarities and differences between acorns and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the acorns vs soft tofu comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 6, 2023.

Although acorns and soft 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, soft tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares acorns and soft 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 soft tofu compare specifically.


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).

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Acorns vs Soft 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 soft tofu.

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

AcornsSoft Tofu
Energy387 kcal61 kcal
Carbs40.8 g1.18 g
Sugar0.7 g
Fiber0.2 g
Protein6.15 g7.17 g
Fat23.9 g3.69 g
Saturated Fat3.1 g0.533 g

Acorns vs Soft Tofu Calories

Comparing soft tofu vs acorns for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 387 calories per 100 grams of acorns.

However, both acorns and soft 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 Soft Tofu Protein

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

Soft Tofu offers around 14% more protein than acorns.

Soft Tofu has 7.2 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.

Acorns vs Soft 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 soft tofu.

The total amount of carbohydrates is around 97% higher in acorns than in soft tofu. It have 40.8 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

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

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

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

With 0.1 grams of fiber per portion, soft tofu is a better source of fiber than acorns which offers 0 grams per portion.

Acorns vs Soft Tofu Fats

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

Total fat in acorns and soft tofu:

  • Acorns: 23.9 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 84% lower in saturated fats.

Soft Tofu and acorns contain 0.5 grams and 3.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of acorns and soft 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 C, vitamin E, and vitamin K.

However, soft tofu has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

AcornsSoft Tofu
Vitamin A39 IU7 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.112 mg0.047 mg
Vitamin B2 (Riboflavin)0.118 mg0.037 mg
Vitamin B3 (Niacin)1.83 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.715 mg0.051 mg
Vitamin B6 (Pyroxidine)0.528 mg0.052 mg
Vitamin B9 (Folate)87 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Acorns vs Soft 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 soft tofu comparison focuses on their mineral content.

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

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

Acorns and soft tofu contain the same amount of fluoride.

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

AcornsSoft Tofu
Calcium41 mg111 mg
Copper0.621 mg0.157 mg
Iron0.79 mg1.11 mg
Magnesium62 mg27 mg
Manganese1.34 mg0.389 mg
Phosphorus79 mg92 mg
Potassium539 mg120 mg
Selenium08.9 µg
Sodium08 mg
Zinc0.51 mg0.64 mg

The Final Word

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

Both acorns and soft 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.


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