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  6. Poppy seed vs. Tofu

Poppy seed vs. Tofu — In-Depth Nutrition Comparison

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How are poppy seed and tofu different?

  • Poppy seed has more manganese, copper, phosphorus, iron, calcium, magnesium, fiber, vitamin B1, and zinc than tofu.
  • Daily need coverage for manganese for poppy seed is 240% higher.
  • Poppy seed contains 8 times more fiber than tofu. While poppy seed contains 19.5g of fiber, tofu contains only 2.3g.
  • Tofu has less saturated fat.

Spices, poppy seed and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Poppy seed vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +498.3%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +203.4%
Contains more IronIron +266.9%
Contains more CopperCopper +330.4%
Contains more ZincZinc +403.2%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +467.9%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +28.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more FolateFolate +182.8%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.102mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Poppy seed Tofu DV% diff.
Manganese 6.707mg 1.181mg 240%
Polyunsaturated fat 28.569g 4.921g 158%
Copper 1.627mg 0.378mg 139%
Phosphorus 870mg 190mg 97%
Iron 9.76mg 2.66mg 89%
Calcium 1438mg 683mg 76%
Fiber 19.5g 2.3g 69%
Magnesium 347mg 58mg 69%
Vitamin B1 0.854mg 0.158mg 58%
Zinc 7.9mg 1.57mg 58%
Fats 41.56g 8.72g 51%
Calories 525kcal 144kcal 19%
Saturated fat 4.517g 1.261g 15%
Potassium 719mg 237mg 14%
Folate 82µg 29µg 13%
Vitamin E 1.77mg 12%
Vitamin B6 0.247mg 0.092mg 12%
Monounsaturated fat 5.982g 1.925g 10%
Carbs 28.13g 2.78g 8%
Selenium 13.5µg 17.4µg 7%
Vitamin B5 0.324mg 0.133mg 4%
Vitamin B3 0.896mg 0.381mg 3%
Choline 8.8mg 2%
Sodium 26mg 14mg 1%
Vitamin C 1mg 0.2mg 1%
Protein 17.99g 17.27g 1%
Net carbs 8.63g 0.48g N/A
Sugar 2.99g N/A
Vitamin B2 0.1mg 0.102mg 0%
Tryptophan 0.184mg 0.235mg 0%
Threonine 0.686mg 0.785mg 0%
Isoleucine 0.819mg 0.849mg 0%
Leucine 1.321mg 1.392mg 0%
Lysine 0.952mg 0.883mg 0%
Methionine 0.502mg 0.211mg 0%
Phenylalanine 0.758mg 0.835mg 0%
Valine 1.095mg 0.87mg 0%
Histidine 0.471mg 0.431mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +376.6%
Contains more CarbsCarbs +911.9%
Contains more OtherOther +355%
Contains more WaterWater +1073.6%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +210.8%
Contains more Poly. FatPolyunsaturated fat +480.6%
Contains less Sat. FatSaturated fat -72.1%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.