Peanuts All Types (Raw)vsTofu Firm (Raw)
Peanuts All Types (Raw) has 567 calories and 26g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Peanuts All Types (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Peanuts All Types (Raw) vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 75% 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.
Peanuts All Types (Raw) edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 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 | Peanuts All Types | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 567kcal28% | 144kcal7% | +423kcal |
| Protein | 26g52% | 17g35% | +8.5g |
| Total Fat | 49g63% | 8.7g11% | +40g |
| Saturated Fat | 6.3g31% | 1.3g6% | +5.0g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 16g6% | 2.8g1% | +13g |
| Dietary Fiber | 8.5g30% | 2.3g8% | +6.2g |
| Sugars | 4.7g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | 0.20mg0% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 8.3mg56% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.35mg20% | <0.1mg5% | +0.26mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 240mcg60% | 29mcg7% | +211mcg |
| Thiamin (B1) | 0.64mg53% | 0.16mg13% | +0.48mg |
| Riboflavin (B2) | 0.14mg10% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 12mg76% | 0.38mg2% | +12mg |
| 🔶Minerals | |||
| Sodium | 18mg1% | 14mg1% | +4.0mg |
| Calcium | 92mg7% | 683mg53% | <0.1mg |
| Iron | 4.6mg25% | 2.7mg15% | +1.9mg |
| Potassium | 705mg15% | 237mg5% | +468mg |
| Phosphorus | 376mg30% | 190mg15% | +186mg |
| Magnesium | 168mg40% | 58mg14% | +110mg |
| Zinc | 3.3mg30% | 1.6mg14% | +1.7mg |
| Copper | 1.1mg127% | 0.38mg42% | +0.76mg |
| Manganese | 1.9mg84% | 1.2mg51% | +0.75mg |
| Selenium | 7.2mcg13% | 17mcg32% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 567 kcal for Peanuts All Types (Raw) — that's 294% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Peanuts All Types (Raw) has more protein per 100g (25.8g 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 49.2g. Tofu Firm (Raw) has less saturated fat (1.26g vs 6.28g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Tofu Firm (Raw): 0.2mg vs 0mg), Niacin (B3) (Peanuts All Types (Raw): 12.1mg vs 0.381mg), Folate (Peanuts All Types (Raw): 240mcg 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 92mg), Copper (Peanuts All Types (Raw): 1.14mg vs 0.378mg), Potassium (Peanuts All Types (Raw): 705mg 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. Peanuts All Types (Raw) fits a high-protein diet. Both fit a low-sodium diet. Peanuts All Types (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Peanuts All Types (Raw) or Tofu Firm (Raw)?
- Peanuts All Types (Raw) has more protein with 25.8g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Peanuts All Types (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 567 kcal.
- Is Peanuts All Types (Raw) or Tofu Firm (Raw) healthier?
- It depends on your goals. Peanuts All Types (Raw) has 567 calories and 25.8g 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, Peanuts All Types (Raw) or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 49.2g.
- Which has more fiber, Peanuts All Types (Raw) or Tofu Firm (Raw)?
- Peanuts All Types (Raw) has more fiber with 8.5g per 100g compared to 2.3g.