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Pili Nuts vs Firm Tofu: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on March 21, 2023.

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and firm tofu compare specifically.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

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

Pili 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 pili 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.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

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

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

Pili Nuts is an excellent source of Vitamin B1 (Thiamine).

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

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).

Pili Nuts 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 pili nuts vs firm tofu.

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

Pili NutsFirm Tofu
Energy719 kcal144 kcal
Carbs3.98 g2.78 g
Sugar0.7 g
Fiber2.3 g
Protein10.8 g17.3 g
Fat79.55 g8.72 g
Saturated Fat31.184 g1.26 g

Pili Nuts vs Firm Tofu Calories

Comparing firm tofu vs pili nuts for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Firm Tofu Protein

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

Firm Tofu offers around 38% more protein than pili nuts.

Firm Tofu has 17.3 grams of protein per 100 grams, while pili nuts has 10.8 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and firm tofu.

The total amount of carbohydrates is around 30% higher in pili nuts than in firm tofu. It have 4 grams per 100 grams, compared to 2.8 grams in firm tofu.

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

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

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

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

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than pili nuts which offers 0 grams per portion.

Pili Nuts vs Firm Tofu Fats

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

Total fat in pili nuts and firm tofu:

  • Pili Nuts: 79.6 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 96% lower in saturated fats.

Firm Tofu and pili nuts contain 1.3 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Firm Tofu Vitamins Content

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

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

Pili Nuts has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin E, and vitamin K.

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

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

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

Pili NutsFirm Tofu
Vitamin A41 IU166 IU
Vitamin C0.6 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.158 mg
Vitamin B2 (Riboflavin)0.093 mg0.102 mg
Vitamin B3 (Niacin)0.519 mg0.381 mg
Vitamin B5 (Pantothenic acid)0.479 mg0.133 mg
Vitamin B6 (Pyroxidine)0.115 mg0.092 mg
Vitamin B9 (Folate)60 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Pili Nuts 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 pili nuts and firm tofu comparison focuses on their mineral content.

Pili Nuts is a better source of calcium, selenium, and sodium than firm tofu.

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

Pili Nuts and firm tofu contain the same amount of fluoride.

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

Pili NutsFirm Tofu
Calcium145 mg683 mg
Copper0.958 mg0.378 mg
Iron3.53 mg2.66 mg
Magnesium302 mg58 mg
Manganese2.313 mg1.18 mg
Phosphorus575 mg190 mg
Potassium507 mg237 mg
Selenium017.4 µg
Sodium3 mg14 mg
Zinc2.97 mg1.57 mg

The Final Word

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

Both pili nuts 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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