Nuts Coconut Meat (Raw)vsTofu Firm (Raw)
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 59% 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.
Tofu Firm (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
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 Coconut Meat | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 144kcal7% | +210kcal |
| Protein | 3.3g7% | 17g35% | <0.1g |
| Total Fat | 34g43% | 8.7g11% | +25g |
| Saturated Fat | 30g149% | 1.3g6% | +28g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 2.8g1% | +12g |
| Dietary Fiber | 9.0g32% | 2.3g8% | +6.7g |
| Sugars | 6.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 3.3mg4% | 0.20mg0% | +3.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | — | — |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg3% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.16mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.10mg8% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 0.38mg2% | +0.16mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 14mg1% | +6.0mg |
| Calcium | 14mg1% | 683mg53% | <0.1mg |
| Iron | 2.4mg14% | 2.7mg15% | <0.1mg |
| Potassium | 356mg8% | 237mg5% | +119mg |
| Phosphorus | 113mg9% | 190mg15% | <0.1mg |
| Magnesium | 32mg8% | 58mg14% | <0.1mg |
| Zinc | 1.1mg10% | 1.6mg14% | <0.1mg |
| Copper | 0.43mg48% | 0.38mg42% | +<0.1mg |
| Manganese | 1.5mg65% | 1.2mg51% | +0.32mg |
| Selenium | 10mcg18% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 354 kcal for Nuts Coconut Meat (Raw) — that's 146% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Tofu Firm (Raw) offers better value for building and maintaining muscle.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 33.5g. Tofu Firm (Raw) has less saturated fat (1.26g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Coconut Meat (Raw): 3.3mg vs 0.2mg), Riboflavin (B2) (Tofu Firm (Raw): 0.102mg vs 0.02mg), Thiamin (B1) (Tofu Firm (Raw): 0.158mg vs 0.066mg).
Key Minerals: Notable mineral differences include Calcium (Tofu Firm (Raw): 683mg vs 14mg), Magnesium (Tofu Firm (Raw): 58mg vs 32mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 10.1mcg).
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Both fit a low-sodium diet. Nuts Coconut Meat (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 354 kcal.
- Is Nuts Coconut Meat (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g 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 Coconut Meat (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 33.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Tofu Firm (Raw)?
- Nuts Coconut Meat (Raw) has more fiber with 9g per 100g compared to 2.3g.