Nuts Cashew Nuts (Raw)vsTofu Firm (Raw)
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 74% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Tofu Firm (Raw) is the heart-friendlier option with lower saturated fat.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Cashew Nuts | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 144kcal7% | +409kcal |
| Protein | 18g36% | 17g35% | +0.90g |
| Total Fat | 44g56% | 8.7g11% | +35g |
| Saturated Fat | 7.8g39% | 1.3g6% | +6.5g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 30g11% | 2.8g1% | +27g |
| Dietary Fiber | 3.3g12% | 2.3g8% | +1.0g |
| Sugars | 5.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0.50mg1% | 0.20mg0% | +0.30mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | — | — |
| Vitamin K | 34mcg28% | — | — |
| Vitamin B6 | 0.42mg25% | <0.1mg5% | +0.32mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 25mcg6% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | 0.42mg35% | 0.16mg13% | +0.27mg |
| Riboflavin (B2) | <0.1mg4% | 0.10mg8% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 0.38mg2% | +0.68mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 14mg1% | <0.1mg |
| Calcium | 37mg3% | 683mg53% | <0.1mg |
| Iron | 6.7mg37% | 2.7mg15% | +4.0mg |
| Potassium | 660mg14% | 237mg5% | +423mg |
| Phosphorus | 593mg47% | 190mg15% | +403mg |
| Magnesium | 292mg70% | 58mg14% | +234mg |
| Zinc | 5.8mg53% | 1.6mg14% | +4.2mg |
| Copper | 2.2mg244% | 0.38mg42% | +1.8mg |
| Manganese | 1.7mg72% | 1.2mg51% | +0.48mg |
| Selenium | 20mcg36% | 17mcg32% | +2.5mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 284% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Nuts Cashew Nuts (Raw) providing 18.2g and Tofu Firm (Raw) providing 17.3g per 100g.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 43.8g. Tofu Firm (Raw) has less saturated fat (1.26g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Nuts Cashew Nuts (Raw): 0.417mg vs 0.092mg), Niacin (B3) (Nuts Cashew Nuts (Raw): 1.06mg vs 0.381mg), Thiamin (B1) (Nuts Cashew Nuts (Raw): 0.423mg vs 0.158mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Tofu Firm (Raw): 683mg vs 37mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.378mg), Magnesium (Nuts Cashew Nuts (Raw): 292mg vs 58mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Tofu Firm (Raw)?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Cashew Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Tofu Firm (Raw)?
- Nuts Cashew Nuts (Raw) has more fiber with 3.3g per 100g compared to 2.3g.