foodstruct logo
Find food by nutritional value | Diet analysis

Tofu vs Pumpkin seed - 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.
Tofu Pumpkin seed
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
Tofu Pumpkin seed
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
4
Tofu
3
Pumpkin seed
Mineral Summary Score
38
Tofu
86
Pumpkin seed

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
Tofu
4
:
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Equal in Phosphorus - 92
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Equal in Phosphorus - 92

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
Tofu
6
:
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Equal in Vitamin B2 - 0.052
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
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
48%
Tofu
111%
Pumpkin seed
Carbohydrates
2%
Tofu
54%
Pumpkin seed
Fats
22%
Tofu
90%
Pumpkin seed

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 Tofu Pumpkin seed Opinion
Calories 76 446 Pumpkin seed
Protein 8.08 18.55 Pumpkin seed
Fats 4.78 19.4 Pumpkin seed
Vitamin C 0.1 0.3 Pumpkin seed
Carbs 1.87 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.31 Tofu
Calcium 350 55 Tofu
Potassium 121 919 Pumpkin seed
Magnesium 30 262 Pumpkin seed
Sugars 0.62 Tofu
Fiber 0.3 18.4 Pumpkin seed
Copper 0.193 0.69 Pumpkin seed
Zinc 0.8 10.3 Pumpkin seed
Starch
Phosphorus 97 92 Tofu
Sodium 7 18 Tofu
Vitamin A 85 62 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.034 Tofu
Vitamin B2 0.052 0.052
Vitamin B3 0.195 0.286 Pumpkin seed
Vitamin B5 0.068 0.056 Tofu
Vitamin B6 0.047 0.037 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 0.691 3.67 Tofu
Monounsaturated Fat 1.056 6.032 Pumpkin seed
Polyunsaturated fat 2.699 8.844 Pumpkin seed
Tryptophan 0.12 0.326 Pumpkin seed
Threonine 0.402 0.683 Pumpkin seed
Isoleucine 0.435 0.956 Pumpkin seed
Leucine 0.713 1.572 Pumpkin seed
Lysine 0.452 1.386 Pumpkin seed
Methionine 0.108 0.417 Pumpkin seed
Phenylalanine 0.428 0.924 Pumpkin seed
Valine 0.446 1.491 Pumpkin seed
Histidine 0.221 0.515 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.