Coconut Meat vs Firm Tofu: Which Is Healthier?

Although coconut meat 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 coconut meat 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 coconut meat 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 coconut meat and firm tofu compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

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).

Coconut Meat 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 coconut meat vs firm tofu.

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

Coconut Meat vs Firm Tofu Calories

Comparing firm tofu vs coconut meat for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Firm Tofu Protein

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

Firm Tofu offers around 81% more protein than coconut meat.

Firm Tofu has 17.3 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat 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 coconut meat and firm tofu.

The total amount of carbohydrates is around 82% higher in coconut meat than in firm tofu. It have 15.2 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in coconut meat, 88% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

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

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

With 2.5 grams of fiber per portion, coconut meat is a better source of fiber than firm tofu which coconut meat offers 0.6 grams per portion.

Coconut Meat vs Firm Tofu Fats

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

Total fat in coconut meat and firm tofu:

• Coconut Meat: 33.5 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 96% lower in saturated fats.

Firm Tofu and coconut meat contain 1.3 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Firm Tofu Vitamins Content

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

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

Coconut Meat has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, firm tofu has a higher amount of vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

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

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

Coconut Meat 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 coconut meat and firm tofu comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, iron, magnesium, phosphorus, selenium, and zinc than firm tofu.

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

Coconut Meat and firm tofu contain the same amount of fluoride.

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

The Final Word

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

Both coconut meat 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.