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Sunflower seed vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 3.764g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.6)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Sunflower seed Tofu
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sunflower 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
105
Sunflower seed
4
Tofu
Mineral Summary Score
122
Sunflower 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
:
3
Tofu
Contains more Potassium +433.1%
Contains more Magnesium +983.3%
Contains more Copper +832.6%
Contains more Zinc +525%
Contains more Phosphorus +580.4%
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Equal in Iron - 5.36
Contains more Potassium +433.1%
Contains more Magnesium +983.3%
Contains more Copper +832.6%
Contains more Zinc +525%
Contains more Phosphorus +580.4%
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Equal in Iron - 5.36

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
:
2
Tofu
Contains more Vitamin C +1300%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Vitamin A +70%
Contains more Vitamin K +∞%
Contains more Vitamin C +1300%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Vitamin A +70%
Contains more Vitamin K +∞%

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
125%
Sunflower seed
48%
Tofu
Carbohydrates
20%
Sunflower seed
2%
Tofu
Fats
238%
Sunflower 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 Sunflower seed Tofu Opinion
Calories 584 76 Sunflower seed
Protein 20.78 8.08 Sunflower seed
Fats 51.46 4.78 Sunflower seed
Vitamin C 1.4 0.1 Sunflower seed
Carbs 20 1.87 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 5.36 Tofu
Calcium 78 350 Tofu
Potassium 645 121 Sunflower seed
Magnesium 325 30 Sunflower seed
Sugars 2.62 0.62 Sunflower seed
Fiber 8.6 0.3 Sunflower seed
Copper 1.8 0.193 Sunflower seed
Zinc 5 0.8 Sunflower seed
Starch
Phosphorus 660 97 Sunflower seed
Sodium 9 7 Tofu
Vitamin A 50 85 Tofu
Vitamin E 35.17 0.01 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 0.081 Sunflower seed
Vitamin B2 0.355 0.052 Sunflower seed
Vitamin B3 8.335 0.195 Sunflower seed
Vitamin B5 1.13 0.068 Sunflower seed
Vitamin B6 1.345 0.047 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Sunflower seed
Saturated Fat 4.455 0.691 Tofu
Monounsaturated Fat 18.528 1.056 Sunflower seed
Polyunsaturated fat 23.137 2.699 Sunflower seed
Tryptophan 0.348 0.12 Sunflower seed
Threonine 0.928 0.402 Sunflower seed
Isoleucine 1.139 0.435 Sunflower seed
Leucine 1.659 0.713 Sunflower seed
Lysine 0.937 0.452 Sunflower seed
Methionine 0.494 0.108 Sunflower seed
Phenylalanine 1.169 0.428 Sunflower seed
Valine 1.315 0.446 Sunflower seed
Histidine 0.632 0.221 Sunflower 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.