Pili Nuts vs Soft Tofu: Which One is Better for You?

Although pili nuts 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 pili nuts 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 pili nuts 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 pili nuts and soft 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).

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).

Pili Nuts 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 pili nuts vs soft tofu.

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

Pili Nuts vs Soft Tofu Calories

Comparing soft tofu vs pili nuts for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 719 calories per 100 grams of pili nuts.

However, both pili nuts 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.

Pili Nuts vs Soft Tofu Protein

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

Pili Nuts offers around 34% more protein than soft tofu.

Pili Nuts has 10.8 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pili Nuts 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 pili nuts and soft tofu.

The total amount of carbohydrates is around 70% higher in pili nuts than in soft tofu. It have 4 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

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

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

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

With 0.1 grams of fiber per portion, soft tofu is a better source of fiber than pili nuts which offers 0 grams per portion.

Pili Nuts vs Soft Tofu Fats

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

Total fat in pili nuts and soft tofu:

• Pili Nuts: 79.6 grams per 100 grams
• Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 98% lower in saturated fats.

Soft Tofu and pili nuts contain 0.5 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of pili nuts and soft 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 B3 (Niacin), vitamin E, and vitamin K.

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

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

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

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

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

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

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

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

The Final Word

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

Both pili nuts 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.