Acorns vs Tofu: Which Is Healthier?

Although acorns and 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, tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares acorns and 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 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).

Tofu

Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Acorns vs 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 tofu.

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

Acorns vs Tofu Calories

Comparing tofu vs acorns for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 387 calories per 100 grams of acorns.

However, both acorns and 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 Tofu Protein

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

Tofu offers around 24% more protein than acorns.

Tofu has 8.1 grams of protein per 100 grams, while acorns has 6.2 grams of protein per 100 grams.

Acorns vs 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 tofu.

The total amount of carbohydrates is around 95% higher in acorns than in tofu. It have 40.8 grams per 100 grams, compared to 1.9 grams in tofu.

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

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

Lastly, let’s take a look at the dietary fiber in acorns and 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, tofu is a better source of fiber than acorns which offers 0 grams per portion.

Acorns vs Tofu Fats

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

Total fat in acorns and tofu:

• Acorns: 23.9 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 77% lower in saturated fats.

Tofu and acorns contain 0.7 grams and 3.1 grams of saturated fat per 100 grams, respectively.

Acorns vs Tofu Vitamins Content

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

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

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

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

Acorns vs 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 tofu comparison focuses on their mineral content.

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

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

Acorns and tofu contain the same amount of fluoride.

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

The Final Word

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

Both acorns and 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.