Chestnuts vs Soft Tofu: Which Is Healthier?

Although chestnuts 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 chestnuts 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 chestnuts 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 chestnuts and soft tofu compare specifically.

Chestnuts

Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

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

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts is an excellent source of Vitamin C.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

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).

Chestnuts 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 chestnuts vs soft tofu.

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

Chestnuts vs Soft Tofu Calories

Comparing soft tofu vs chestnuts for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 224 calories per 100 grams of chestnuts.

However, both chestnuts 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.

Chestnuts vs Soft Tofu Protein

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

Soft Tofu offers around 41% more protein than chestnuts.

Soft Tofu has 7.2 grams of protein per 100 grams, while chestnuts has 4.2 grams of protein per 100 grams.

Chestnuts 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 chestnuts and soft tofu.

The total amount of carbohydrates is around 98% higher in chestnuts than in soft tofu. It have 49.1 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of chestnuts (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 chestnuts 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 chestnuts which offers 0 grams per portion.

Chestnuts vs Soft Tofu Fats

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

Total fat in chestnuts and soft tofu:

• Chestnuts: 1.1 grams per 100 grams
• Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, chestnuts is 60% lower in saturated fats.

Chestnuts and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Soft Tofu Vitamins Content

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

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

Chestnuts has a higher amount of vitamin E, and vitamin K.

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

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

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

Chestnuts 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 chestnuts and soft tofu comparison focuses on their mineral content.

Chestnuts is a better source of calcium, selenium, and sodium than soft tofu.

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

Chestnuts and soft tofu contain the same amount of fluoride.

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

The Final Word

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

Both chestnuts 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.