foodstruct logo
Find food by nutritional value | Diet analysis

Pumpkin seed vs Tofu - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.979g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.62g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
4
Tofu
Mineral Summary Score
86
Pumpkin seed
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Tofu
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Equal in Phosphorus - 97
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Equal in Phosphorus - 97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tofu
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Equal in Vitamin B2 - 0.052
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Equal in Vitamin B2 - 0.052

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
48%
Tofu
Carbohydrates
54%
Pumpkin seed
2%
Tofu
Fats
90%
Pumpkin seed
22%
Tofu

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Tofu Opinion
Calories 446 76 Pumpkin seed
Protein 18.55 8.08 Pumpkin seed
Fats 19.4 4.78 Pumpkin seed
Vitamin C 0.3 0.1 Pumpkin seed
Carbs 53.75 1.87 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.36 Tofu
Calcium 55 350 Tofu
Potassium 919 121 Pumpkin seed
Magnesium 262 30 Pumpkin seed
Sugars 0.62 Tofu
Fiber 18.4 0.3 Pumpkin seed
Copper 0.69 0.193 Pumpkin seed
Zinc 10.3 0.8 Pumpkin seed
Starch
Phosphorus 92 97 Tofu
Sodium 18 7 Tofu
Vitamin A 62 85 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.034 0.081 Tofu
Vitamin B2 0.052 0.052
Vitamin B3 0.286 0.195 Pumpkin seed
Vitamin B5 0.056 0.068 Tofu
Vitamin B6 0.037 0.047 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.691 Tofu
Monounsaturated Fat 6.032 1.056 Pumpkin seed
Polyunsaturated fat 8.844 2.699 Pumpkin seed
Tryptophan 0.326 0.12 Pumpkin seed
Threonine 0.683 0.402 Pumpkin seed
Isoleucine 0.956 0.435 Pumpkin seed
Leucine 1.572 0.713 Pumpkin seed
Lysine 1.386 0.452 Pumpkin seed
Methionine 0.417 0.108 Pumpkin seed
Phenylalanine 0.924 0.428 Pumpkin seed
Valine 1.491 0.446 Pumpkin seed
Histidine 0.515 0.221 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.