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  6. Tofu vs. Pumpkin seed

Tofu vs. Pumpkin seed — In-Depth Nutrition Comparison

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How are Tofu and Pumpkin seed different?

  • Tofu is higher in Calcium, Manganese, Phosphorus, and Vitamin B1, however, Pumpkin seed is richer in Zinc, Fiber, Magnesium, Copper, and Potassium.
  • Daily need coverage for Zinc from Pumpkin seed is 79% higher.
  • Tofu contains 12 times more Calcium than Pumpkin seed. While Tofu contains 683mg of Calcium, Pumpkin seed contains only 55mg.
  • Tofu has less Saturated Fat.

Tofu, raw, firm, prepared with calcium sulfate and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Tofu vs Pumpkin seed 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
Tofu
5
:
5
Pumpkin seed
Pumpkin seed
Contains more Calcium +1141.8%
Contains more Phosphorus +106.5%
Contains less Sodium -22.2%
Contains more Manganese +138.1%
Contains more Iron +24.4%
Contains more Magnesium +351.7%
Contains more Potassium +287.8%
Contains more Zinc +556.1%
Contains more Copper +82.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +1141.8%
Contains more Phosphorus +106.5%
Contains less Sodium -22.2%
Contains more Manganese +138.1%
Contains more Iron +24.4%
Contains more Magnesium +351.7%
Contains more Potassium +287.8%
Contains more Zinc +556.1%
Contains more Copper +82.5%

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
Tofu
7
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +167.7%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +148.6%
Contains more Folate +222.2%
Contains more Vitamin C +50%
Tofu
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%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +167.7%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +148.6%
Contains more Folate +222.2%
Contains more Vitamin C +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1451.8%
Contains more Fats +122.5%
Contains more Carbs +1833.5%
Contains more Other +171.4%
Equal in Protein - 18.55
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Water +1451.8%
Contains more Fats +122.5%
Contains more Carbs +1833.5%
Contains more Other +171.4%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +79.7%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Pumpkin seed Opinion
Net carbs 0.48g 35.35g Pumpkin seed
Protein 17.27g 18.55g Pumpkin seed
Fats 8.72g 19.4g Pumpkin seed
Carbs 2.78g 53.75g Pumpkin seed
Calories 144kcal 446kcal Pumpkin seed
Fiber 2.3g 18.4g Pumpkin seed
Calcium 683mg 55mg Tofu
Iron 2.66mg 3.31mg Pumpkin seed
Magnesium 58mg 262mg Pumpkin seed
Phosphorus 190mg 92mg Tofu
Potassium 237mg 919mg Pumpkin seed
Sodium 14mg 18mg Tofu
Zinc 1.57mg 10.3mg Pumpkin seed
Copper 0.378mg 0.69mg Pumpkin seed
Manganese 1.181mg 0.496mg Tofu
Selenium 17.4µg Tofu
Vitamin A 166IU 62IU Tofu
Vitamin A RAE 3µg Pumpkin seed
Vitamin C 0.2mg 0.3mg Pumpkin seed
Vitamin B1 0.158mg 0.034mg Tofu
Vitamin B2 0.102mg 0.052mg Tofu
Vitamin B3 0.381mg 0.286mg Tofu
Vitamin B5 0.133mg 0.056mg Tofu
Vitamin B6 0.092mg 0.037mg Tofu
Folate 29µg 9µg Tofu
Tryptophan 0.235mg 0.326mg Pumpkin seed
Threonine 0.785mg 0.683mg Tofu
Isoleucine 0.849mg 0.956mg Pumpkin seed
Leucine 1.392mg 1.572mg Pumpkin seed
Lysine 0.883mg 1.386mg Pumpkin seed
Methionine 0.211mg 0.417mg Pumpkin seed
Phenylalanine 0.835mg 0.924mg Pumpkin seed
Valine 0.87mg 1.491mg Pumpkin seed
Histidine 0.431mg 0.515mg Pumpkin seed
Saturated Fat 1.261g 3.67g Tofu
Monounsaturated Fat 1.925g 6.032g Pumpkin seed
Polyunsaturated fat 4.921g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pumpkin seed
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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
87%
Tofu
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.409g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.