Pecans vs Firm Tofu: How To Choose?

This article explains the key similarities and differences between pecans and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the pecans vs firm tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 10, 2023.

Although pecans 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 pecans 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 pecans 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 pecans and firm tofu compare specifically.


Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans 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.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans 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.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

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

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

Pecans is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

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).

Pecans 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 pecans vs firm tofu.

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

PecansFirm Tofu
Energy691 kcal144 kcal
Carbs13.9 g2.78 g
Sugar3.97 g0.7 g
Fiber9.6 g2.3 g
Protein9.17 g17.3 g
Fat72 g8.72 g
Saturated Fat6.18 g1.26 g

Pecans vs Firm Tofu Calories

Comparing firm tofu vs pecans for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 691 calories per 100 grams of pecans.

However, both pecans 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.

Pecans vs Firm Tofu Protein

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

Firm Tofu offers around 47% more protein than pecans.

Firm Tofu has 17.3 grams of protein per 100 grams, while pecans has 9.2 grams of protein per 100 grams.

Pecans 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 pecans and firm tofu.

The total amount of carbohydrates is around 80% higher in pecans than in firm tofu. It have 13.9 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in pecans, 82% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of pecans contains 1.1 grams.

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

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

With 2.7 grams of fiber per portion, pecans is a better source of fiber than firm tofu which pecans offers 0.6 grams per portion.

Pecans vs Firm Tofu Fats

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

Total fat in pecans and firm tofu:

  • Pecans: 72 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 79% lower in saturated fats.

Firm Tofu and pecans contain 1.3 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Firm Tofu Vitamins Content

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

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

Pecans has a higher amount of vitamin A, and vitamin B9 (Folate).

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

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

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

PecansFirm Tofu
Vitamin A56 IU166 IU
Vitamin C1.1 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.66 mg0.158 mg
Vitamin B2 (Riboflavin)0.13 mg0.102 mg
Vitamin B3 (Niacin)1.17 mg0.381 mg
Vitamin B5 (Pantothenic acid)0.863 mg0.133 mg
Vitamin B6 (Pyroxidine)0.21 mg0.092 mg
Vitamin B9 (Folate)22 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.4 mg0.01 mg
Vitamin K3.5 µg2 µg

Pecans 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 pecans and firm tofu comparison focuses on their mineral content.

Pecans is a better source of calcium, iron, selenium, and sodium than firm tofu.

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

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

PecansFirm Tofu
Calcium70 mg683 mg
Copper1.2 mg0.378 mg
Fluoride10 µg0
Iron2.53 mg2.66 mg
Magnesium121 mg58 mg
Manganese4.5 mg1.18 mg
Phosphorus277 mg190 mg
Potassium410 mg237 mg
Selenium3.8 µg17.4 µg
Sodium014 mg
Zinc4.53 mg1.57 mg

The Final Word

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

Both pecans 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.


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