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Ginkgo Nuts vs Tofu: Which Is Healthier?

This article explains the key similarities and differences between ginkgo nuts and tofu, foods from the grains and legumes food groups. Read on to learn more about the ginkgo nuts vs tofu comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 17, 2023.

Although ginkgo nuts and 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 ginkgo nuts belong to the nuts and seeds group, tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares ginkgo nuts and 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 ginkgo nuts and tofu compare specifically.

Ginkgo Nuts

Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Ginkgo nuts 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.

There are many ways to incorporate ginkgo nuts into your diet.

They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.

Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.

They are often sold roasted or raw, and can be purchased with or without the shell.

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

They are flavorful, versatile, and have a variety of health benefits.

Ginkgo Nuts is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Ginkgo Nuts vs Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing ginkgo nuts vs tofu.

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

Ginkgo NutsTofu
Energy182 kcal76 kcal
Carbs37.6 g1.87 g
Sugar0.62 g
Fiber0.3 g
Protein4.32 g8.08 g
Fat1.68 g4.78 g
Saturated Fat0.319 g0.691 g

Ginkgo Nuts vs Tofu Calories

Comparing tofu vs ginkgo nuts for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 182 calories per 100 grams of ginkgo nuts.

However, both ginkgo nuts and 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.

Ginkgo Nuts vs Tofu Protein

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

Tofu offers around 47% more protein than ginkgo nuts.

Tofu has 8.1 grams of protein per 100 grams, while ginkgo nuts has 4.3 grams of protein per 100 grams.

Ginkgo Nuts vs 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 ginkgo nuts and tofu.

The total amount of carbohydrates is around 95% higher in ginkgo nuts than in tofu. It have 37.6 grams per 100 grams, compared to 1.9 grams in tofu.

There’s less sugar in ginkgo nuts than in tofu, 100% precisely.

One handful of ginkgo nuts (28 grams) contains 0 grams of sugar, while the same amount of tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in ginkgo nuts and 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, tofu is a better source of fiber than ginkgo nuts which offers 0 grams per portion.

Ginkgo Nuts vs Tofu Fats

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

Total fat in ginkgo nuts and tofu:

  • Ginkgo Nuts: 1.7 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, ginkgo nuts is 57% lower in saturated fats.

Ginkgo Nuts and tofu contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Ginkgo Nuts vs Tofu Vitamins Content

This section will discuss the vitamin content of ginkgo nuts and tofu.

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

Ginkgo Nuts has a higher amount of vitamin E, and vitamin K.

However, 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).

Ginkgo Nuts and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Ginkgo NutsTofu
Vitamin A558 IU85 IU
Vitamin C15 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.22 mg0.081 mg
Vitamin B2 (Riboflavin)0.09 mg0.052 mg
Vitamin B3 (Niacin)6 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.16 mg0.068 mg
Vitamin B6 (Pyroxidine)0.328 mg0.047 mg
Vitamin B9 (Folate)54 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02.4 µg

Ginkgo Nuts vs 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 ginkgo nuts and tofu comparison focuses on their mineral content.

Ginkgo Nuts is a better source of calcium, iron, magnesium, manganese, selenium, and zinc than tofu.

On the other hand, tofu is a higher amount of copper, phosphorus, and potassium.

Ginkgo Nuts and tofu contain the same amount of fluoride, and sodium.

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

Ginkgo NutsTofu
Calcium2 mg350 mg
Copper0.274 mg0.193 mg
Iron1 mg5.36 mg
Magnesium27 mg30 mg
Manganese0.113 mg0.605 mg
Phosphorus124 mg97 mg
Potassium510 mg121 mg
Selenium08.9 µg
Sodium7 mg7 mg
Zinc0.34 mg0.8 mg

The Final Word

Ginkgo Nuts and tofu are highly nutritious and a great addition to a plant-based diet.

Both ginkgo nuts and 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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