Walnuts vs Tofu: Which One is Better for You?
Although walnuts 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 walnuts 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 walnuts 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 walnuts and tofu compare specifically.
Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.
These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.
Walnuts 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 walnuts 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.
Walnuts are also available in various forms, including whole, chopped, and ground into flour.
Walnuts 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 walnuts a try. They are flavorful, versatile, and have a variety of health benefits.
Walnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.
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.
Walnuts 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 walnuts vs tofu.
This comparison will start by comparing the caloric value of walnuts and tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||654 kcal||76 kcal|
|Carbs||13.7 g||1.87 g|
|Sugar||2.61 g||0.62 g|
|Fiber||6.7 g||0.3 g|
|Protein||15.2 g||8.08 g|
|Fat||65.2 g||4.78 g|
|Saturated Fat||6.13 g||0.691 g|
Walnuts vs Tofu Calories
Comparing tofu vs walnuts for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.
However, both walnuts 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.
Walnuts vs Tofu Protein
Legumes and most legume products, including walnuts and tofu, are important sources of plant-based protein.
Walnuts offers around 47% more protein than tofu.
Walnuts has 15.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.
Walnuts 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 walnuts and tofu.
The total amount of carbohydrates is around 86% higher in walnuts than in tofu. It have 13.7 grams per 100 grams, compared to 1.9 grams in tofu.
There’s less sugar in tofu than in walnuts, 71% precisely.
One handful of tofu (28 grams) contains 0.2 grams of sugar, while the same amount of walnuts contains 0.7 grams.
Lastly, let’s take a look at the dietary fiber in walnuts and tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 1.9 grams of fiber per portion, walnuts is a better source of fiber than tofu which walnuts offers 0.1 grams per portion.
Walnuts vs Tofu Fats
Fats in walnuts and tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in walnuts and tofu:
- Walnuts: 65.2 grams per 100 grams
- Tofu: 4.8 per 100 grams
Speaking of saturated fats, tofu is 89% lower in saturated fats.
Tofu and walnuts contain 0.7 grams and 6.1 grams of saturated fat per 100 grams, respectively.
Walnuts vs Tofu Vitamins Content
This section will discuss the vitamin content of walnuts and tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Walnuts has a higher amount of vitamin A.
However, tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Walnuts and tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins walnuts and tofu contain side by side, so you can easily compare them.
|Vitamin A||20 IU||85 IU|
|Vitamin C||1.3 mg||0.1 mg|
|Vitamin B1 (Thiamine)||0.341 mg||0.081 mg|
|Vitamin B2 (Riboflavin)||0.15 mg||0.052 mg|
|Vitamin B3 (Niacin)||1.12 mg||0.195 mg|
|Vitamin B5 (Pantothenic acid)||0.57 mg||0.068 mg|
|Vitamin B6 (Pyroxidine)||0.537 mg||0.047 mg|
|Vitamin B9 (Folate)||98 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.7 mg||0.01 mg|
|Vitamin K||2.7 µg||2.4 µg|
Walnuts 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 walnuts and tofu comparison focuses on their mineral content.
Walnuts is a better source of calcium, iron, selenium, and sodium than tofu.
On the other hand, tofu is a higher amount of copper, magnesium, manganese, phosphorus, potassium, and zinc.
Walnuts and tofu contain the same amount of fluoride.
Check out the table below to learn how walnuts and tofu compare when it comes to mineral content.
|Calcium||98 mg||350 mg|
|Copper||1.59 mg||0.193 mg|
|Iron||2.91 mg||5.36 mg|
|Magnesium||158 mg||30 mg|
|Manganese||3.41 mg||0.605 mg|
|Phosphorus||346 mg||97 mg|
|Potassium||441 mg||121 mg|
|Selenium||4.9 µg||8.9 µg|
|Sodium||2 mg||7 mg|
|Zinc||3.09 mg||0.8 mg|
The Final Word
Walnuts and tofu are highly nutritious and a great addition to a plant-based diet.
Both walnuts 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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