Nuts Pistachio Nuts (Raw)vsTofu Firm (Raw)
Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Nuts Pistachio Nuts (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pistachio 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.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 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 Pistachio Nuts | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 560kcal28% | 144kcal7% | +416kcal |
| Protein | 20g40% | 17g35% | +2.9g |
| Total Fat | 45g58% | 8.7g11% | +37g |
| Saturated Fat | 5.9g30% | 1.3g6% | +4.7g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 27g10% | 2.8g1% | +24g |
| Dietary Fiber | 11g38% | 2.3g8% | +8.3g |
| Sugars | 7.7g | — | — |
| ✨Vitamins | |||
| Vitamin A | 26mcg3% | — | — |
| Vitamin C | 5.6mg6% | 0.20mg0% | +5.4mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.9mg19% | — | — |
| Vitamin B6 | 1.7mg100% | <0.1mg5% | +1.6mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 51mcg13% | 29mcg7% | +22mcg |
| Thiamin (B1) | 0.87mg73% | 0.16mg13% | +0.71mg |
| Riboflavin (B2) | 0.16mg12% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 0.38mg2% | +0.92mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 14mg1% | <0.1mg |
| Calcium | 105mg8% | 683mg53% | <0.1mg |
| Iron | 3.9mg22% | 2.7mg15% | +1.3mg |
| Potassium | 1020mg22% | 237mg5% | +783mg |
| Phosphorus | 490mg39% | 190mg15% | +300mg |
| Magnesium | 121mg29% | 58mg14% | +63mg |
| Zinc | 2.2mg20% | 1.6mg14% | +0.63mg |
| Copper | 1.3mg144% | 0.38mg42% | +0.92mg |
| Manganese | 1.2mg52% | 1.2mg51% | +<0.1mg |
| Selenium | 7.0mcg13% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts (Raw) — that's 289% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts (Raw) has more protein per 100g (20.2g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 45.3g. Tofu Firm (Raw) has less saturated fat (1.26g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Pistachio Nuts (Raw): 5.6mg vs 0.2mg), Vitamin B6 (Nuts Pistachio Nuts (Raw): 1.7mg vs 0.092mg), Thiamin (B1) (Nuts Pistachio Nuts (Raw): 0.87mg 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 Sodium (Tofu Firm (Raw): 14mg vs 1mg), Calcium (Tofu Firm (Raw): 683mg vs 105mg), Potassium (Nuts Pistachio Nuts (Raw): 1020mg vs 237mg). 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. Nuts Pistachio Nuts (Raw) fits a high-protein diet. Both fit a low-sodium diet. Nuts Pistachio Nuts (Raw) fits a high-fiber diet.
🔗Related Comparisons
More with Nuts Pistachio Nuts
More with Tofu Firm
❓Frequently Asked Questions
- Which has more protein, Nuts Pistachio Nuts (Raw) or Tofu Firm (Raw)?
- Nuts Pistachio Nuts (Raw) has more protein with 20.2g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Nuts Pistachio Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 560 kcal.
- Is Nuts Pistachio Nuts (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g 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 Pistachio Nuts (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 45.3g.
- Which has more fiber, Nuts Pistachio Nuts (Raw) or Tofu Firm (Raw)?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 2.3g.