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Cashews vs Soft Tofu: Difference & Similarities

This article explains the key similarities and differences between cashews and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the cashews vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 7, 2023.

Although cashews 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 cashews 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 cashews 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 cashews and soft tofu compare specifically.


Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

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

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

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

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).

Cashews 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 cashews vs soft tofu.

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

CashewsSoft Tofu
Energy553 kcal61 kcal
Carbs30.2 g1.18 g
Sugar5.91 g0.7 g
Fiber3.3 g0.2 g
Protein18.2 g7.17 g
Fat43.8 g3.69 g
Saturated Fat7.78 g0.533 g

Cashews vs Soft Tofu Calories

Comparing soft tofu vs cashews for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews 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.

Cashews vs Soft Tofu Protein

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

Cashews offers around 61% more protein than soft tofu.

Cashews has 18.2 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Cashews 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 cashews and soft tofu.

The total amount of carbohydrates is around 96% higher in cashews than in soft tofu. It have 30.2 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in cashews, 88% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of cashews contains 1.7 grams.

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

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

With 0.9 grams of fiber per portion, cashews is a better source of fiber than soft tofu which cashews offers 0.1 grams per portion.

Cashews vs Soft Tofu Fats

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

Total fat in cashews and soft tofu:

  • Cashews: 43.8 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 94% lower in saturated fats.

Soft Tofu and cashews contain 0.5 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of cashews and soft tofu.

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

Cashews has a higher amount of vitamin A, and vitamin B9 (Folate).

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

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

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

CashewsSoft Tofu
Vitamin A07 IU
Vitamin C0.5 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.047 mg
Vitamin B2 (Riboflavin)0.058 mg0.037 mg
Vitamin B3 (Niacin)1.06 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.864 mg0.051 mg
Vitamin B6 (Pyroxidine)0.417 mg0.052 mg
Vitamin B9 (Folate)25 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.01 mg
Vitamin K34.1 µg2 µg

Cashews 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 cashews and soft tofu comparison focuses on their mineral content.

Cashews is a better source of calcium than soft tofu.

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

Cashews and soft tofu contain the same amount of fluoride.

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

CashewsSoft Tofu
Calcium37 mg111 mg
Copper2.2 mg0.157 mg
Iron6.68 mg1.11 mg
Magnesium292 mg27 mg
Manganese1.66 mg0.389 mg
Phosphorus593 mg92 mg
Potassium660 mg120 mg
Selenium19.9 µg8.9 µg
Sodium12 mg8 mg
Zinc5.78 mg0.64 mg

The Final Word

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

Both cashews 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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