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Cumin vs Tofu - In-Depth Nutrition Comparison

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Differences between Cumin and Tofu

  • Tofu contains less Iron, Manganese, Magnesium, Copper, Calcium, Phosphorus, Potassium, Vitamin B1, Fiber, and Zinc than Cumin.
  • Cumin's daily need coverage for Iron is 763% higher.
  • Tofu contains 35 times less Fiber than Cumin. Cumin contains 10.5g of Fiber, while Tofu contains 0.3g.

The food types used in this comparison are Spices, cumin seed and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Cumin vs Tofu infographic
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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
Cumin
7
:
1
Tofu
Contains more Calcium +166%
Contains more Iron +1138.1%
Contains more Magnesium +1120%
Contains more Phosphorus +414.4%
Contains more Potassium +1377.7%
Contains more Zinc +500%
Contains more Copper +349.2%
Contains less Sodium -95.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 201% 22% 42% 11% 1% 22% 65%
Contains more Calcium +166%
Contains more Iron +1138.1%
Contains more Magnesium +1120%
Contains more Phosphorus +414.4%
Contains more Potassium +1377.7%
Contains more Zinc +500%
Contains more Copper +349.2%
Contains less Sodium -95.8%

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
Cumin
8
:
2
Tofu
Contains more Vitamin A +1394.1%
Contains more Vitamin E +33200%
Contains more Vitamin C +7600%
Contains more Vitamin B1 +675.3%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +2248.2%
Contains more Vitamin B6 +825.5%
Contains more Vitamin K +125%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +1394.1%
Contains more Vitamin E +33200%
Contains more Vitamin C +7600%
Contains more Vitamin B1 +675.3%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +2248.2%
Contains more Vitamin B6 +825.5%
Contains more Vitamin K +125%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
4
:
1
Tofu
Contains more Protein +120.4%
Contains more Fats +365.9%
Contains more Carbs +2265.8%
Contains more Other +958.3%
Contains more Water +949%
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Protein +120.4%
Contains more Fats +365.9%
Contains more Carbs +2265.8%
Contains more Other +958.3%
Contains more Water +949%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
:
1
Tofu
Contains more Monounsaturated Fat +1229.5%
Contains more Polyunsaturated fat +21.5%
Contains less Saturated Fat -55%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +1229.5%
Contains more Polyunsaturated fat +21.5%
Contains less Saturated Fat -55%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cumin Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cumin Tofu Opinion
Net carbs 33.74g 1.57g Cumin
Protein 17.81g 8.08g Cumin
Fats 22.27g 4.78g Cumin
Carbs 44.24g 1.87g Cumin
Calories 375kcal 76kcal Cumin
Sugar 2.25g 0.62g Tofu
Fiber 10.5g 0.3g Cumin
Calcium 931mg 350mg Cumin
Iron 66.36mg 5.36mg Cumin
Magnesium 366mg 30mg Cumin
Phosphorus 499mg 97mg Cumin
Potassium 1788mg 121mg Cumin
Sodium 168mg 7mg Tofu
Zinc 4.8mg 0.8mg Cumin
Copper 0.867mg 0.193mg Cumin
Vitamin A 1270IU 85IU Cumin
Vitamin A RAE 64µg Cumin
Vitamin E 3.33mg 0.01mg Cumin
Vitamin C 7.7mg 0.1mg Cumin
Vitamin B1 0.628mg 0.081mg Cumin
Vitamin B2 0.327mg 0.052mg Cumin
Vitamin B3 4.579mg 0.195mg Cumin
Vitamin B5 0.068mg Tofu
Vitamin B6 0.435mg 0.047mg Cumin
Folate 10µg 15µg Tofu
Vitamin K 5.4µg 2.4µg Cumin
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Saturated Fat 1.535g 0.691g Tofu
Monounsaturated Fat 14.04g 1.056g Cumin
Polyunsaturated fat 3.279g 2.699g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
51%
Cumin
6%
Tofu
Minerals Daily Need Coverage Score
480%
Cumin
58%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 161mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.844g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.