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Tofu vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.93g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.972g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 17)
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)

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 Flax
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Flax
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
44
Flax
Mineral Summary Score
38
Tofu
125
Flax

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
2
:
6
Flax
Contains more Calcium +37.3%
Contains less Sodium -76.7%
Contains more Potassium +571.9%
Contains more Magnesium +1206.7%
Contains more Copper +532.1%
Contains more Zinc +442.5%
Contains more Phosphorus +561.9%
Equal in Iron - 5.73
Contains more Calcium +37.3%
Contains less Sodium -76.7%
Contains more Potassium +571.9%
Contains more Magnesium +1206.7%
Contains more Copper +532.1%
Contains more Zinc +442.5%
Contains more Phosphorus +561.9%
Equal in Iron - 5.73

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
1
:
8
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +1929.6%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +1479.5%
Contains more Vitamin B5 +1348.5%
Contains more Vitamin B6 +906.4%
Contains more Vitamin K +79.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +500%
Contains more Vitamin E +3000%
Contains more Vitamin B1 +1929.6%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +1479.5%
Contains more Vitamin B5 +1348.5%
Contains more Vitamin B6 +906.4%
Contains more Vitamin K +79.2%

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
110%
Flax
Carbohydrates
2%
Tofu
29%
Flax
Fats
22%
Tofu
195%
Flax

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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 Flax Opinion
Calories 76 534 Flax
Protein 8.08 18.29 Flax
Fats 4.78 42.16 Flax
Vitamin C 0.1 0.6 Flax
Carbs 1.87 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 5.73 Flax
Calcium 350 255 Tofu
Potassium 121 813 Flax
Magnesium 30 392 Flax
Sugars 0.62 1.55 Flax
Fiber 0.3 27.3 Flax
Copper 0.193 1.22 Flax
Zinc 0.8 4.34 Flax
Starch
Phosphorus 97 642 Flax
Sodium 7 30 Tofu
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.081 1.644 Flax
Vitamin B2 0.052 0.161 Flax
Vitamin B3 0.195 3.08 Flax
Vitamin B5 0.068 0.985 Flax
Vitamin B6 0.047 0.473 Flax
Vitamin B12 0 0
Vitamin K 2.4 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 0.691 3.663 Tofu
Monounsaturated Fat 1.056 7.527 Flax
Polyunsaturated fat 2.699 28.73 Flax
Tryptophan 0.12 0.297 Flax
Threonine 0.402 0.766 Flax
Isoleucine 0.435 0.896 Flax
Leucine 0.713 1.235 Flax
Lysine 0.452 0.862 Flax
Methionine 0.108 0.37 Flax
Phenylalanine 0.428 0.957 Flax
Valine 0.446 1.072 Flax
Histidine 0.221 0.472 Flax
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.