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Seed vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.639g)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.62g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. 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.
Seed Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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
25
Seed
4
Tofu
Mineral Summary Score
137
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
Seed
7
:
1
Tofu
Contains more Iron +44%
Contains more Calcium +80.3%
Contains more Potassium +236.4%
Contains more Magnesium +1016.7%
Contains more Copper +378.8%
Contains more Zinc +472.5%
Contains more Phosphorus +786.6%
Contains less Sodium -56.3%
Contains more Iron +44%
Contains more Calcium +80.3%
Contains more Potassium +236.4%
Contains more Magnesium +1016.7%
Contains more Copper +378.8%
Contains more Zinc +472.5%
Contains more Phosphorus +786.6%
Contains less Sodium -56.3%

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
Seed
5
:
6
Tofu
Contains more Vitamin C +1500%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Vitamin A +57.4%
Contains more Vitamin C +1500%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Vitamin A +57.4%

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
99%
Seed
48%
Tofu
Carbohydrates
42%
Seed
2%
Tofu
Fats
142%
Seed
22%
Tofu

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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 Seed Tofu Opinion
Calories 486 76 Seed
Protein 16.54 8.08 Seed
Fats 30.74 4.78 Seed
Vitamin C 1.6 0.1 Seed
Carbs 42.12 1.87 Seed
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 7.72 5.36 Seed
Calcium 631 350 Seed
Potassium 407 121 Seed
Magnesium 335 30 Seed
Sugars 0.62 Tofu
Fiber 34.4 0.3 Seed
Copper 0.924 0.193 Seed
Zinc 4.58 0.8 Seed
Starch
Phosphorus 860 97 Seed
Sodium 16 7 Tofu
Vitamin A 54 85 Tofu
Vitamin E 0.5 0.01 Seed
Vitamin D 0 Tofu
Vitamin B1 0.62 0.081 Seed
Vitamin B2 0.17 0.052 Seed
Vitamin B3 8.83 0.195 Seed
Vitamin B5 0.068 Tofu
Vitamin B6 0.047 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 Tofu
Trans Fat 0.14 0 Tofu
Saturated Fat 3.33 0.691 Tofu
Monounsaturated Fat 2.309 1.056 Seed
Polyunsaturated fat 23.665 2.699 Seed
Tryptophan 0.436 0.12 Seed
Threonine 0.709 0.402 Seed
Isoleucine 0.801 0.435 Seed
Leucine 1.371 0.713 Seed
Lysine 0.97 0.452 Seed
Methionine 0.588 0.108 Seed
Phenylalanine 1.016 0.428 Seed
Valine 0.95 0.446 Seed
Histidine 0.531 0.221 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.