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  6. Tofu vs. Flax

Tofu vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Tofu and Flax?

  • Tofu is richer in Calcium, yet Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Phosphorus, Manganese, Iron, Vitamin B6, and Zinc.
  • Flax's daily need coverage for Vitamin B1 is 124% higher.
  • Tofu has 3 times more Calcium than Flax. Tofu has 683mg of Calcium, while Flax has 255mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Seeds, flaxseed types in this comparison.

Infographic

Tofu vs Flax 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
2
:
8
Flax
Flax
Contains more Calcium +167.8%
Contains less Sodium -53.3%
Contains more Iron +115.4%
Contains more Magnesium +575.9%
Contains more Phosphorus +237.9%
Contains more Potassium +243%
Contains more Zinc +176.4%
Contains more Copper +222.8%
Contains more Manganese +110.2%
Contains more Selenium +46%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +167.8%
Contains less Sodium -53.3%
Contains more Iron +115.4%
Contains more Magnesium +575.9%
Contains more Phosphorus +237.9%
Contains more Potassium +243%
Contains more Zinc +176.4%
Contains more Copper +222.8%
Contains more Manganese +110.2%
Contains more Selenium +46%

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
1
:
9
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +940.5%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +708.4%
Contains more Vitamin B5 +640.6%
Contains more Vitamin B6 +414.1%
Contains more Folate +200%
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +200%
Contains more Vitamin B1 +940.5%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +708.4%
Contains more Vitamin B5 +640.6%
Contains more Vitamin B6 +414.1%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
:
4
Flax
Flax
Contains more Water +903.3%
Contains more Fats +383.5%
Contains more Carbs +938.8%
Contains more Other +165%
Equal in Protein - 18.29
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +903.3%
Contains more Fats +383.5%
Contains more Carbs +938.8%
Contains more Other +165%
Equal in Protein - 18.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Flax
Flax
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +483.8%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -65.6%
Contains more Monounsaturated Fat +291%
Contains more Polyunsaturated fat +483.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Flax
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Tofu Flax Opinion
Net carbs 0.48g 1.58g Flax
Protein 17.27g 18.29g Flax
Fats 8.72g 42.16g Flax
Carbs 2.78g 28.88g Flax
Calories 144kcal 534kcal Flax
Sugar 1.55g Tofu
Fiber 2.3g 27.3g Flax
Calcium 683mg 255mg Tofu
Iron 2.66mg 5.73mg Flax
Magnesium 58mg 392mg Flax
Phosphorus 190mg 642mg Flax
Potassium 237mg 813mg Flax
Sodium 14mg 30mg Tofu
Zinc 1.57mg 4.34mg Flax
Copper 0.378mg 1.22mg Flax
Manganese 1.181mg 2.482mg Flax
Selenium 17.4µg 25.4µg Flax
Vitamin A 166IU 0IU Tofu
Vitamin E 0.31mg Flax
Vitamin C 0.2mg 0.6mg Flax
Vitamin B1 0.158mg 1.644mg Flax
Vitamin B2 0.102mg 0.161mg Flax
Vitamin B3 0.381mg 3.08mg Flax
Vitamin B5 0.133mg 0.985mg Flax
Vitamin B6 0.092mg 0.473mg Flax
Folate 29µg 87µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.235mg 0.297mg Flax
Threonine 0.785mg 0.766mg Tofu
Isoleucine 0.849mg 0.896mg Flax
Leucine 1.392mg 1.235mg Tofu
Lysine 0.883mg 0.862mg Tofu
Methionine 0.211mg 0.37mg Flax
Phenylalanine 0.835mg 0.957mg Flax
Valine 0.87mg 1.072mg Flax
Histidine 0.431mg 0.472mg Flax
Saturated Fat 1.261g 3.663g Tofu
Monounsaturated Fat 1.925g 7.527g Flax
Polyunsaturated fat 4.921g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Flax
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
63%
Flax
Minerals Daily Need Coverage Score
87%
Tofu
191%
Flax

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.402g)
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 - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.