Pecans vs Soft Tofu: What’s The Difference?

Although pecans 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 pecans 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 pecans 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 pecans and soft tofu compare specifically.

Pecans

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.

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).

Pecans 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 pecans vs soft tofu.

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

Pecans vs Soft Tofu Calories

Comparing soft tofu vs pecans for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 691 calories per 100 grams of pecans.

However, both pecans 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.

Pecans vs Soft Tofu Protein

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

Pecans offers around 22% more protein than soft tofu.

Pecans has 9.2 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pecans 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 pecans and soft tofu.

The total amount of carbohydrates is around 91% higher in pecans than in soft tofu. It have 13.9 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

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

Pecans vs Soft Tofu Fats

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

Total fat in pecans and soft tofu:

• Pecans: 72 grams per 100 grams
• Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 92% lower in saturated fats.

Soft Tofu and pecans contain 0.5 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of pecans and soft 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 B9 (Folate).

However, soft 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), vitamin E, and vitamin K.

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

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

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

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

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

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

The Final Word

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

Both pecans 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.