Tofu vs. Pistachio
Nutrition comparison of Tofu and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and pistachio:
- Both pistachio and tofu are high in calcium, iron and protein.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of dietary fiber and potassium.
- Tofu has 11.4 times less sugar than pistachio.
- Tofu has signficantly less carbohydrates than pistachio.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and tofu has 87% less calories than pistachio - pistachio has 572 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and lighter in fat compared to pistachio per calorie. Tofu has a macronutrient ratio of 39:9:52 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Pistachio | |
|---|---|---|
| Protein | 39% | 14% |
| Carbohydrates | 9% | 19% |
| Fat | 52% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 33 times more dietary fiber than tofu - pistachio has 10.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 11.4 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both pistachio and tofu are high in protein. Pistachio has 161% more protein than tofu - pistachio has 21.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and tofu has 88% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pistachio has 29 times more Vitamin C than tofu - pistachio has 3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than tofu - pistachio has 13ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Pistachio has 216 times more Vitamin E than tofu - pistachio has 2.2mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Pistachio and tofu contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Pistachio | |
|---|---|---|
| Thiamin | 0.081 MG | 0.695 MG |
| Riboflavin | 0.052 MG | 0.234 MG |
| Niacin | 0.195 MG | 1.373 MG |
| Pantothenic acid | 0.068 MG | 0.513 MG |
| Vitamin B6 | 0.047 MG | 1.122 MG |
| Folate | 15 UG | 51 UG |
Minerals
calcium
Both pistachio and tofu are high in calcium. Tofu has 227% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both pistachio and tofu are high in iron. Tofu has 33% more iron than pistachio - pistachio has 4mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 732% more potassium than tofu - pistachio has 1007mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.212 G |
| Total | 0.319 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than tofu per 100 grams.
| Tofu | Pistachio | |
|---|---|---|
| linoleic acid | 2.38 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 2.38 G | 13.13 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 (%) |
Pistachio 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 pistachio or tofu contain more calories in 100 grams?Pistachio is high in calories and tofu has 90% less calories than pistachio - pistachio has 572 calories in 100g and tofu has 76 calories.
Is pistachio or tofu better for protein?
Both pistachio and tofu are high in protein. Pistachio has 160% more protein than tofu - pistachio has 21.1g of protein per 100 grams and tofu has 8.1g of protein.
Does pistachio or tofu contain more calcium?
Both pistachio and tofu are high in calcium. Tofu has 230% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pistachio or tofu contain more iron?
Both pistachio and tofu are high in iron. Tofu has 30% more iron than pistachio - pistachio has 4mg of iron in 100 grams and tofu has 5.4mg of iron.
Does pistachio or tofu contain more potassium?
Pistachio is a rich source of potassium and it has 730% more potassium than tofu - pistachio has 1007mg of potassium in 100 grams and tofu has 121mg of potassium.