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Coconut Meat vs Soft Tofu: How Do They Compare?

This article explains the key similarities and differences between coconut meat and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the coconut meat vs soft tofu comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 9, 2023.

Although coconut meat 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 coconut meat 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 coconut meat 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 coconut meat and soft 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.

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).

Coconut Meat 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 coconut meat vs soft tofu.

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

Coconut MeatSoft Tofu
Energy354 kcal61 kcal
Carbs15.2 g1.18 g
Sugar6.23 g0.7 g
Fiber9 g0.2 g
Protein3.33 g7.17 g
Fat33.5 g3.69 g
Saturated Fat29.7 g0.533 g

Coconut Meat vs Soft Tofu Calories

Comparing soft tofu vs coconut meat for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Soft Tofu Protein

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

Soft Tofu offers around 54% more protein than coconut meat.

Soft Tofu has 7.2 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat 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 coconut meat and soft tofu.

The total amount of carbohydrates is around 92% higher in coconut meat than in soft tofu. It have 15.2 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

One handful of soft 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 soft 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 soft tofu which coconut meat offers 0.1 grams per portion.

Coconut Meat vs Soft Tofu Fats

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

Total fat in coconut meat and soft tofu:

  • Coconut Meat: 33.5 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 98% lower in saturated fats.

Soft Tofu and coconut meat contain 0.5 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of coconut meat and soft 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 B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.

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

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

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

Coconut MeatSoft Tofu
Vitamin A07 IU
Vitamin C3.3 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.047 mg
Vitamin B2 (Riboflavin)0.02 mg0.037 mg
Vitamin B3 (Niacin)0.54 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.051 mg
Vitamin B6 (Pyroxidine)0.054 mg0.052 mg
Vitamin B9 (Folate)26 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg0.01 mg
Vitamin K0.2 µg2 µg

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

Coconut Meat 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.

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

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

Coconut MeatSoft Tofu
Calcium14 mg111 mg
Copper0.435 mg0.157 mg
Iron2.43 mg1.11 mg
Magnesium32 mg27 mg
Manganese1.5 mg0.389 mg
Phosphorus113 mg92 mg
Potassium356 mg120 mg
Selenium10.1 µg8.9 µg
Sodium20 mg8 mg
Zinc1.1 mg0.64 mg

The Final Word

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

Both coconut meat 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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