Peanuts vs Tofu: How Do They Compare?

Although peanuts 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 peanuts 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 peanuts 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 peanuts and tofu compare specifically.

Peanuts

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).

Tofu

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.

Peanuts 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 peanuts vs tofu.

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

Peanuts vs Tofu Calories

Comparing tofu vs peanuts for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 587 calories per 100 grams of peanuts.

However, both peanuts 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.

Peanuts vs Tofu Protein

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

Peanuts offers around 67% more protein than tofu.

Peanuts has 24.4 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Peanuts 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 peanuts and tofu.

The total amount of carbohydrates is around 91% higher in peanuts than in tofu. It have 21.3 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which peanuts offers 0.1 grams per portion.

Peanuts vs Tofu Fats

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

Total fat in peanuts and tofu:

• Peanuts: 49.7 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 91% lower in saturated fats.

Tofu and peanuts contain 0.7 grams and 7.7 grams of saturated fat per 100 grams, respectively.

Peanuts vs Tofu Vitamins Content

This section will discuss the vitamin content of peanuts and 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, 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 tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Peanuts 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 peanuts and tofu comparison focuses on their mineral content.

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

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

Peanuts and tofu contain the same amount of fluoride.

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

The Final Word

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

Both peanuts 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.