Almonds vs Firm Tofu: Which Is Healthier?

Although almonds 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 almonds 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 almonds 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 almonds and firm tofu compare specifically.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

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).

Almonds 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 almonds vs firm tofu.

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

Almonds vs Firm Tofu Calories

Comparing firm tofu vs almonds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds 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.

Almonds vs Firm Tofu Protein

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

Almonds offers around 18% more protein than firm tofu.

Almonds has 21.2 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Almonds 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 almonds and firm tofu.

The total amount of carbohydrates is around 87% higher in almonds than in firm tofu. It have 21.6 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in almonds, 83% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of almonds contains 1.2 grams.

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

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

With 3.5 grams of fiber per portion, almonds is a better source of fiber than firm tofu which almonds offers 0.6 grams per portion.

Almonds vs Firm Tofu Fats

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

Total fat in almonds and firm tofu:

• Almonds: 49.9 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 66% lower in saturated fats.

Firm Tofu and almonds contain 1.3 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Firm Tofu Vitamins Content

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

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

Almonds has a higher amount of vitamin A, vitamin C, and vitamin K.

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

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

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

Almonds 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 almonds and firm tofu comparison focuses on their mineral content.

Almonds is a better source of calcium, selenium, and sodium than firm tofu.

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

Almonds and firm tofu contain the same amount of fluoride.

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

The Final Word

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

Both almonds 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.