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Pistachios vs Tofu: Difference, Benefits, More

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

Written by Catherine Toledo, Journalist. Updated on March 11, 2023.

Although pistachios and 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, tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares pistachios and 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 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).


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Pistachios vs 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 tofu.

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

Energy560 kcal76 kcal
Carbs27.2 g1.87 g
Sugar7.66 g0.62 g
Fiber10.6 g0.3 g
Protein20.2 g8.08 g
Fat45.3 g4.78 g
Saturated Fat5.91 g0.691 g

Pistachios vs Tofu Calories

Comparing tofu vs pistachios for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios and 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 Tofu Protein

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

Pistachios offers around 60% more protein than tofu.

Pistachios has 20.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Pistachios vs 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 tofu.

The total amount of carbohydrates is around 93% higher in pistachios than in tofu. It have 27.2 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which pistachios offers 0.1 grams per portion.

Pistachios vs Tofu Fats

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

Total fat in pistachios and tofu:

  • Pistachios: 45.3 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 88% lower in saturated fats.

Tofu and pistachios contain 0.7 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Tofu Vitamins Content

This section will discuss the vitamin content of pistachios and 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, 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 tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Vitamin A516 IU85 IU
Vitamin C5.6 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.081 mg
Vitamin B2 (Riboflavin)0.16 mg0.052 mg
Vitamin B3 (Niacin)1.3 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.068 mg
Vitamin B6 (Pyroxidine)1.7 mg0.047 mg
Vitamin B9 (Folate)51 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg0.01 mg
Vitamin K02.4 µg

Pistachios vs 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 tofu comparison focuses on their mineral content.

Pistachios is a better source of calcium, iron, selenium, and sodium than tofu.

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

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

Calcium105 mg350 mg
Copper1.3 mg0.193 mg
Fluoride3.4 µg0
Iron3.92 mg5.36 mg
Magnesium121 mg30 mg
Manganese1.2 mg0.605 mg
Phosphorus490 mg97 mg
Potassium1020 mg121 mg
Selenium7 µg8.9 µg
Sodium1 mg7 mg
Zinc2.2 mg0.8 mg

The Final Word

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

Both pistachios and 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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