• Home
  • Guides
  • Pine Nuts (Pinyons) vs Soft Tofu: Which Is Healthier?

Pine Nuts (Pinyons) vs Soft Tofu: Which Is Healthier?

This article explains the key similarities and differences between pine nuts (pinyons) and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the pine nuts (pinyons) vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 17, 2023.

Although pine nuts (pinyons) 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 pine nuts (pinyons) 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 pine nuts (pinyons) 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 pine nuts (pinyons) and soft tofu compare specifically.

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

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

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

There are many ways to incorporate pine 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. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts 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 pine nuts a try.

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

Pine Nuts (Pinyons) is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Pine Nuts (Pinyons) 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 pine nuts (pinyons) vs soft tofu.

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

Pine Nuts (Pinyons)Soft Tofu
Energy629 kcal61 kcal
Carbs19.3 g1.18 g
Sugar0.7 g
Fiber10.7 g0.2 g
Protein11.6 g7.17 g
Fat61 g3.69 g
Saturated Fat9.38 g0.533 g

Pine Nuts (Pinyons) vs Soft Tofu Calories

Comparing soft tofu vs pine nuts (pinyons) for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 629 calories per 100 grams of pine nuts (pinyons).

However, both pine nuts (pinyons) 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.

Pine Nuts (Pinyons) vs Soft Tofu Protein

Legumes and most legume products, including pine nuts (pinyons) and soft tofu, are important sources of plant-based protein.

Pine Nuts (Pinyons) offers around 38% more protein than soft tofu.

Pine Nuts (Pinyons) has 11.6 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and soft tofu.

The total amount of carbohydrates is around 94% higher in pine nuts (pinyons) than in soft tofu. It have 19.3 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in pine nuts (pinyons) than in soft tofu, 100% precisely.

One handful of pine nuts (pinyons) (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 pine nuts (pinyons) and soft tofu.

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

With 3 grams of fiber per portion, pine nuts (pinyons) is a better source of fiber than soft tofu which pine nuts (pinyons) offers 0.1 grams per portion.

Pine Nuts (Pinyons) vs Soft Tofu Fats

Fats in pine nuts (pinyons) and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pine nuts (pinyons) and soft tofu:

  • Pine Nuts (Pinyons): 61 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 95% lower in saturated fats.

Soft Tofu and pine nuts (pinyons) contain 0.5 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of pine nuts (pinyons) and soft tofu.

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

Pine Nuts (Pinyons) has a higher amount of vitamin E, and vitamin K.

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), and vitamin B9 (Folate).

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

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

Pine Nuts (Pinyons)Soft Tofu
Vitamin A29 IU7 IU
Vitamin C2 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)1.24 mg0.047 mg
Vitamin B2 (Riboflavin)0.223 mg0.037 mg
Vitamin B3 (Niacin)4.37 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.21 mg0.051 mg
Vitamin B6 (Pyroxidine)0.111 mg0.052 mg
Vitamin B9 (Folate)58 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.01 mg
Vitamin K02 µg

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and soft tofu comparison focuses on their mineral content.

Pine Nuts (Pinyons) is a better source of calcium, phosphorus, and selenium than soft tofu.

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

Pine Nuts (Pinyons) and soft tofu contain the same amount of fluoride.

Check out the table below to learn how pine nuts (pinyons) and soft tofu compare when it comes to mineral content.

Pine Nuts (Pinyons)Soft Tofu
Calcium8 mg111 mg
Copper1.04 mg0.157 mg
Iron3.06 mg1.11 mg
Magnesium234 mg27 mg
Manganese4.33 mg0.389 mg
Phosphorus35 mg92 mg
Potassium628 mg120 mg
Selenium08.9 µg
Sodium72 mg8 mg
Zinc4.28 mg0.64 mg

The Final Word

Pine Nuts (Pinyons) and soft tofu are highly nutritious and a great addition to a plant-based diet.

Both pine nuts (pinyons) 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.