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Tofu vs. Cumin — In-Depth Nutrition Comparison

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Significant differences between Tofu and Cumin

  • The amount of Iron, Manganese, Magnesium, Copper, Potassium, Phosphorus, Vitamin B1, Fiber, Zinc, and Vitamin B6 in Cumin is higher than in Tofu.
  • Cumin covers your daily Iron needs 796% more than Tofu.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Spices, cumin seed.

Infographic

Tofu vs Cumin infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
2
:
8
Cumin
Contains less Sodium -91.7%
Contains more Selenium +234.6%
Contains more Calcium +36.3%
Contains more Iron +2394.7%
Contains more Magnesium +531%
Contains more Phosphorus +162.6%
Contains more Potassium +654.4%
Contains more Zinc +205.7%
Contains more Copper +129.4%
Contains more Manganese +182.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -91.7%
Contains more Selenium +234.6%
Contains more Calcium +36.3%
Contains more Iron +2394.7%
Contains more Magnesium +531%
Contains more Phosphorus +162.6%
Contains more Potassium +654.4%
Contains more Zinc +205.7%
Contains more Copper +129.4%
Contains more Manganese +182.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
2
:
8
Cumin
Contains more Folate +190%
Contains more Vitamin A +665.1%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +1101.8%
Contains more Vitamin B6 +372.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Folate +190%
Contains more Vitamin A +665.1%
Contains more Vitamin C +3750%
Contains more Vitamin B1 +297.5%
Contains more Vitamin B2 +220.6%
Contains more Vitamin B3 +1101.8%
Contains more Vitamin B6 +372.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
4
Cumin
Contains more Water +766.4%
Contains more Fats +155.4%
Contains more Carbs +1491.4%
Contains more Other +444.3%
Equal in Protein - 17.81
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Water +766.4%
Contains more Fats +155.4%
Contains more Carbs +1491.4%
Contains more Other +444.3%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Cumin
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +50.1%
Contains more Monounsaturated Fat +629.4%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains less Saturated Fat -17.9%
Contains more Polyunsaturated fat +50.1%
Contains more Monounsaturated Fat +629.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Cumin Opinion
Net carbs 0.48g 33.74g Cumin
Protein 17.27g 17.81g Cumin
Fats 8.72g 22.27g Cumin
Carbs 2.78g 44.24g Cumin
Calories 144kcal 375kcal Cumin
Sugar 2.25g Tofu
Fiber 2.3g 10.5g Cumin
Calcium 683mg 931mg Cumin
Iron 2.66mg 66.36mg Cumin
Magnesium 58mg 366mg Cumin
Phosphorus 190mg 499mg Cumin
Potassium 237mg 1788mg Cumin
Sodium 14mg 168mg Tofu
Zinc 1.57mg 4.8mg Cumin
Copper 0.378mg 0.867mg Cumin
Manganese 1.181mg 3.333mg Cumin
Selenium 17.4µg 5.2µg Tofu
Vitamin A 166IU 1270IU Cumin
Vitamin A RAE 64µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 0.2mg 7.7mg Cumin
Vitamin B1 0.158mg 0.628mg Cumin
Vitamin B2 0.102mg 0.327mg Cumin
Vitamin B3 0.381mg 4.579mg Cumin
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg 0.435mg Cumin
Folate 29µg 10µg Tofu
Vitamin K 5.4µg Cumin
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu
Saturated Fat 1.261g 1.535g Tofu
Monounsaturated Fat 1.925g 14.04g Cumin
Polyunsaturated fat 4.921g 3.279g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
51%
Cumin
Minerals Daily Need Coverage Score
87%
Tofu
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 154mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.274g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.