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Peanuts vs Soft Tofu: How Do They Compare?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 19, 2023.

Although peanuts 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 peanuts 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 peanuts 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 peanuts and soft tofu compare specifically.


Peanuts (Arachis hypogaea) are a type of legume that is native to South America 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.

Peanuts 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 peanuts 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.

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

Peanuts are widely available and can be found at most grocery stores. 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 peanuts a try.

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

Peanuts is an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

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).

Peanuts 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 peanuts vs soft tofu.

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

PeanutsSoft Tofu
Energy587 kcal61 kcal
Carbs21.26 g1.18 g
Sugar4.9 g0.7 g
Fiber8.4 g0.2 g
Protein24.35 g7.17 g
Fat49.66 g3.69 g
Saturated Fat7.723 g0.533 g

Peanuts vs Soft Tofu Calories

Comparing soft tofu vs peanuts for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 587 calories per 100 grams of peanuts.

However, both peanuts 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.

Peanuts vs Soft Tofu Protein

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

Peanuts offers around 71% more protein than soft tofu.

Peanuts has 24.4 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Peanuts 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 peanuts and soft tofu.

The total amount of carbohydrates is around 94% higher in peanuts than in soft tofu. It have 21.3 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in peanuts, 86% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of peanuts contains 1.4 grams.

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

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

With 2.4 grams of fiber per portion, peanuts is a better source of fiber than soft tofu which peanuts offers 0.1 grams per portion.

Peanuts vs Soft Tofu Fats

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

Total fat in peanuts and soft tofu:

  • Peanuts: 49.7 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 peanuts contain 0.5 grams and 7.7 grams of saturated fat per 100 grams, respectively.

Peanuts vs Soft Tofu Vitamins Content

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

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

Peanuts has a higher amount of vitamin A, vitamin C, and vitamin K.

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

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

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

PeanutsSoft Tofu
Vitamin A07 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.152 mg0.047 mg
Vitamin B2 (Riboflavin)0.197 mg0.037 mg
Vitamin B3 (Niacin)14.355 mg0.535 mg
Vitamin B5 (Pantothenic acid)1.011 mg0.051 mg
Vitamin B6 (Pyroxidine)0.466 mg0.052 mg
Vitamin B9 (Folate)97 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E4.93 mg0.01 mg
Vitamin K02 µg

Peanuts 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 peanuts and soft tofu comparison focuses on their mineral content.

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

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

Peanuts and soft tofu contain the same amount of fluoride.

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

PeanutsSoft Tofu
Calcium58 mg111 mg
Copper0.428 mg0.157 mg
Iron1.58 mg1.11 mg
Magnesium178 mg27 mg
Manganese1.786 mg0.389 mg
Phosphorus363 mg92 mg
Potassium634 mg120 mg
Selenium9.3 µg8.9 µg
Sodium6 mg8 mg
Zinc2.77 mg0.64 mg

The Final Word

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

Both peanuts 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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