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Tofu vs Seed - 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.
Tofu Seed
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
Tofu Seed
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
4
Tofu
25
Seed
Mineral Summary Score
38
Tofu
137
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
1
:
7
Seed
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%
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%

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
:
5
Seed
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%
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%

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

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