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Firm tofu often provides roughly 12–17 g protein per 100 g, 7–10 g fat, and 120–160 calories, although water content and brand make a large difference. A 5.3 oz (150 g) serving can provide about 18–26 g protein. Calcium varies substantially depending on whether calcium salts were used as the coagulant.
Tempeh is cooked soybeans fermented and bound into a firm cake. It usually provides about 20 g protein, 11 g fat, and 190–200 calories per 100 g. Its high protein concentration comes mainly from retaining the whole soybean and containing less water than many tofu products; fermentation changes the food but does not magically create the protein.
Edamame is soybean harvested while immature. Cooked and shelled, it provides about 12 g protein, 5 g fiber, 5 g fat, and 121 calories per 100 g. A 150 g serving provides roughly 18 g protein and 8 g fiber, an unusually useful combination in one food.
Meat is much more protein-dense per 100 g: cooked chicken breast provides about 31 g and lean beef around 29 g, compared with roughly 9 g in cooked lentils or chickpeas. Legumes, however, provide about 6–8 g fiber per 100 g and can contain as much or more total iron, although it is non-heme iron and is absorbed less efficiently than heme iron from meat.
Chia and flax are nutritionally similar but not identical. Per 1 oz, chia provides about 9.8 g fiber and 5.0 g ALA; flax provides about 7.7 g fiber and 6.4 g ALA. Flax is best eaten ground so its nutrients are easier to access, while chia can be eaten whole.
Walnuts are by far the common nut with the most omega-3: a 1 oz (28 g) serving provides about 2.57 g of alpha-linolenic acid (ALA). Pecans, pistachios, almonds, hazelnuts, and cashews provide much smaller amounts. ALA is a plant omega-3 and is not nutritionally identical to the EPA and DHA found in fish.
Roasted nuts are not automatically less healthy than raw nuts. Roasting lowers moisture and can reduce some heat-sensitive compounds, but protein, minerals, and most of the fat profile change little. Added oil, salt, sugar, or coatings often matter more than roasting itself.
Chia stands out mainly for fiber and ALA omega-3. A 1 oz (28 g) serving provides about 138 calories, 4.7 g protein, 9.8 g fiber, and roughly 5 g ALA. It is nutrient-dense in a small portion, but it usually works better as a protein contributor than as the main protein source in a meal.
Almonds are concentrated foods: 100 g provides about 579 calories, 21 g of protein, 12.5 g of fiber and 50 g of fat. A more realistic 1-ounce serving provides about 164 calories, 6 g of protein, 3.5 g of fiber and 14 g of fat, mostly monounsaturated. Almonds are also notable for vitamin E and magnesium.
A 1-ounce serving of walnuts provides about 185 calories, 4.3 g of protein, 1.9 g of fiber and 18.5 g of fat. Their distinctive feature among common nuts is ALA: roughly 2.5 g of this plant omega-3 per ounce. ALA is not the EPA or DHA found in fish, but it is an essential fatty acid the body cannot make.
In a 1-ounce serving, almonds provide about 164 calories, 6 g of protein and 3.5 g of fiber; walnuts provide about 185 calories, 4.3 g of protein and 1.9 g of fiber. Walnuts, however, provide roughly 2.5 g of ALA omega-3, while almonds are far richer in vitamin E. Neither wins every category.
One hundred grams of avocado provides about 14.7–15 g of fat: roughly 9.8–10 g monounsaturated, 1.8 g polyunsaturated and 2.1 g saturated. A 50 g portion provides about 7.3 g of fat, while an avocado with 200 g of edible flesh contains close to 29 g. That is why 'one avocado' is not a useful fixed serving without knowing its size.