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Pistachios vs Soft Tofu: Which Is Healthier?

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

Written by Esther Bumpus, Health Writer. Updated on March 11, 2023.

Although pistachios 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 pistachios 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 pistachios 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 pistachios and soft tofu compare specifically.


Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

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

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

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

Pistachios is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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).

Pistachios 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 pistachios vs soft tofu.

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

PistachiosSoft Tofu
Energy560 kcal61 kcal
Carbs27.2 g1.18 g
Sugar7.66 g0.7 g
Fiber10.6 g0.2 g
Protein20.2 g7.17 g
Fat45.3 g3.69 g
Saturated Fat5.91 g0.533 g

Pistachios vs Soft Tofu Calories

Comparing soft tofu vs pistachios for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios 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.

Pistachios vs Soft Tofu Protein

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

Pistachios offers around 65% more protein than soft tofu.

Pistachios has 20.2 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Pistachios 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 pistachios and soft tofu.

The total amount of carbohydrates is around 96% higher in pistachios than in soft tofu. It have 27.2 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in pistachios, 90% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of pistachios contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pistachios 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, pistachios is a better source of fiber than soft tofu which pistachios offers 0.1 grams per portion.

Pistachios vs Soft Tofu Fats

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

Total fat in pistachios and soft tofu:

  • Pistachios: 45.3 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 pistachios contain 0.5 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of pistachios and soft tofu.

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

Pistachios has a higher amount of 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), vitamin B9 (Folate), and vitamin E.

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

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

PistachiosSoft Tofu
Vitamin A516 IU7 IU
Vitamin C5.6 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.047 mg
Vitamin B2 (Riboflavin)0.16 mg0.037 mg
Vitamin B3 (Niacin)1.3 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.051 mg
Vitamin B6 (Pyroxidine)1.7 mg0.052 mg
Vitamin B9 (Folate)51 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg0.01 mg
Vitamin K02 µg

Pistachios 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 pistachios and soft tofu comparison focuses on their mineral content.

Pistachios 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 pistachios and soft tofu compare when it comes to mineral content.

PistachiosSoft Tofu
Calcium105 mg111 mg
Copper1.3 mg0.157 mg
Fluoride3.4 µg0
Iron3.92 mg1.11 mg
Magnesium121 mg27 mg
Manganese1.2 mg0.389 mg
Phosphorus490 mg92 mg
Potassium1020 mg120 mg
Selenium7 µg8.9 µg
Sodium1 mg8 mg
Zinc2.2 mg0.64 mg

The Final Word

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

Both pistachios 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.


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