Nuts PecansvsTofu Firm (Raw)
Nuts Pecans has 691 calories and 9.2g 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 Pecans vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 79% 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) 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.
Tofu Firm (Raw) edges ahead overall with more protein, less saturated fat — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 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 Pecans | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 691kcal35% | 144kcal7% | +547kcal |
| Protein | 9.2g18% | 17g35% | <0.1g |
| Total Fat | 72g92% | 8.7g11% | +63g |
| Saturated Fat | 6.2g31% | 1.3g6% | +4.9g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 2.8g1% | +11g |
| Dietary Fiber | 9.6g34% | 2.3g8% | +7.3g |
| Sugars | 4.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | — | — |
| Vitamin C | 1.1mg1% | 0.20mg0% | +0.90mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.4mg9% | — | — |
| Vitamin K | 3.5mcg3% | — | — |
| Vitamin B6 | 0.21mg12% | <0.1mg5% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 22mcg6% | 29mcg7% | <0.1mcg |
| Thiamin (B1) | 0.66mg55% | 0.16mg13% | +0.50mg |
| Riboflavin (B2) | 0.13mg10% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 1.2mg7% | 0.38mg2% | +0.79mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 14mg1% | <0.1mg |
| Calcium | 70mg5% | 683mg53% | <0.1mg |
| Iron | 2.5mg14% | 2.7mg15% | <0.1mg |
| Potassium | 410mg9% | 237mg5% | +173mg |
| Phosphorus | 277mg22% | 190mg15% | +87mg |
| Magnesium | 121mg29% | 58mg14% | +63mg |
| Zinc | 4.5mg41% | 1.6mg14% | +3.0mg |
| Copper | 1.2mg133% | 0.38mg42% | +0.82mg |
| Manganese | 4.5mg196% | 1.2mg51% | +3.3mg |
| Selenium | 3.8mcg7% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 380% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 9.17g 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 72g. Tofu Firm (Raw) has less saturated fat (1.26g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pecans: 1.1mg vs 0.2mg), Thiamin (B1) (Nuts Pecans: 0.66mg vs 0.158mg), Niacin (B3) (Nuts Pecans: 1.17mg vs 0.381mg). 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 Sodium (Tofu Firm (Raw): 14mg vs 0mg), Calcium (Tofu Firm (Raw): 683mg vs 70mg), Selenium (Tofu Firm (Raw): 17.4mcg vs 3.8mcg). 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. Nuts Pecans fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pecans or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Pecans or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 691 kcal.
- Is Nuts Pecans or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Pecans has 691 calories and 9.17g 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 Pecans or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Pecans or Tofu Firm (Raw)?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 2.3g.