Tofu vs. Pecan
Nutrition comparison of Tofu and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and pecan:
- Both pecan and tofu are high in calcium, iron and protein.
- Pecan has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pecan is an excellent source of dietary fiber and potassium.
- Tofu has 6.4 times less carbohydrates than pecan.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and tofu has 89% less calories than pecan - pecan has 691 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in fat and similar to pecan for carbs. Tofu has a macronutrient ratio of 39:9:52 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Pecan | |
|---|---|---|
| Protein | 39% | 5% |
| Carbohydrates | 9% | 8% |
| Fat | 52% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.4 times less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Pecan is an excellent source of dietary fiber and it has 31 times more dietary fiber than tofu - pecan has 9.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Pecan and tofu contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both pecan and tofu are high in protein. Pecan has 13% more protein than tofu - pecan has 9.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Pecan is high in saturated fat and tofu has 89% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pecan and tofu contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pecan and tofu contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Pecan and tofu contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pecan and tofu contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both tofu and pecan contain significant amounts of folate.
| Tofu | Pecan | |
|---|---|---|
| Thiamin | 0.081 MG | 0.66 MG |
| Riboflavin | 0.052 MG | 0.13 MG |
| Niacin | 0.195 MG | 1.167 MG |
| Pantothenic acid | 0.068 MG | 0.863 MG |
| Vitamin B6 | 0.047 MG | 0.21 MG |
| Folate | 15 UG | 22 UG |
Minerals
calcium
Both pecan and tofu are high in calcium. Tofu has 400% more calcium than pecan - pecan has 70mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both pecan and tofu are high in iron. Tofu has 112% more iron than pecan - pecan has 2.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pecan is an excellent source of potassium and it has 239% more potassium than tofu - pecan has 410mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Tofu | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.986 G |
| Total | 0.319 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than tofu per 100 grams.
| Tofu | Pecan | |
|---|---|---|
| linoleic acid | 2.38 G | 20.628 G |
| other omega 6 | ~ | 0.069 G |
| Total | 2.38 G | 20.697 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Pecan g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pecan or tofu contain more calories in 100 grams?Pecan is high in calories and tofu has 90% less calories than pecan - pecan has 691 calories in 100g and tofu has 76 calories.
Is pecan or tofu better for protein?
Both pecan and tofu are high in protein. Pecan has 10% more protein than tofu - pecan has 9.2g of protein per 100 grams and tofu has 8.1g of protein.
Does pecan or tofu contain more calcium?
Both pecan and tofu are high in calcium. Tofu has 400% more calcium than pecan - pecan has 70mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pecan or tofu contain more iron?
Both pecan and tofu are high in iron. Tofu has 110% more iron than pecan - pecan has 2.5mg of iron in 100 grams and tofu has 5.4mg of iron.
Does pecan or tofu contain more potassium?
Pecan is a rich source of potassium and it has 240% more potassium than tofu - pecan has 410mg of potassium in 100 grams and tofu has 121mg of potassium.