Nuts WalnutsvsTofu Firm (Raw)
Nuts Walnuts has 654 calories and 15g 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 Walnuts vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 78% 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.
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 Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 144kcal7% | +510kcal |
| Protein | 15g30% | 17g35% | <0.1g |
| Total Fat | 65g84% | 8.7g11% | +56g |
| Saturated Fat | 6.1g31% | 1.3g6% | +4.9g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 2.8g1% | +11g |
| Dietary Fiber | 6.7g24% | 2.3g8% | +4.4g |
| Sugars | 2.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | — | — |
| Vitamin C | 1.3mg1% | 0.20mg0% | +1.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | — | — |
| Vitamin K | 2.7mcg2% | — | — |
| Vitamin B6 | 0.54mg32% | <0.1mg5% | +0.45mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 29mcg7% | +69mcg |
| Thiamin (B1) | 0.34mg28% | 0.16mg13% | +0.18mg |
| Riboflavin (B2) | 0.15mg12% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 1.1mg7% | 0.38mg2% | +0.74mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 14mg1% | <0.1mg |
| Calcium | 98mg8% | 683mg53% | <0.1mg |
| Iron | 2.9mg16% | 2.7mg15% | +0.25mg |
| Potassium | 441mg9% | 237mg5% | +204mg |
| Phosphorus | 346mg28% | 190mg15% | +156mg |
| Magnesium | 158mg38% | 58mg14% | +100mg |
| Zinc | 3.1mg28% | 1.6mg14% | +1.5mg |
| Copper | 1.6mg177% | 0.38mg42% | +1.2mg |
| Manganese | 3.4mg148% | 1.2mg51% | +2.2mg |
| Selenium | 4.9mcg9% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 354% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) provides more protein with 17.3g versus 15.2g 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 65.2g. Tofu Firm (Raw) has less saturated fat (1.26g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Walnuts: 1.3mg vs 0.2mg), Vitamin B6 (Nuts Walnuts: 0.537mg vs 0.092mg), Folate (Nuts Walnuts: 98mcg vs 29mcg). 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 98mg), Sodium (Tofu Firm (Raw): 14mg vs 2mg), Copper (Nuts Walnuts: 1.59mg vs 0.378mg). 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 Walnuts fits a high-fiber diet.
🔗Related Comparisons
More with Nuts Walnuts
More with Tofu Firm
❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Tofu Firm (Raw) healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g 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 Walnuts or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Tofu Firm (Raw)?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 2.3g.