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  6. Pumpkin vs. Tofu

Pumpkin vs. Tofu — In-Depth Nutrition Comparison

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How are Pumpkin and Tofu different?

  • Pumpkin is higher in Vitamin C, Vitamin E , and Potassium, however, Tofu is richer in Iron, Calcium, Manganese, Selenium, Phosphorus, and Copper.
  • Daily need coverage for Iron from Tofu is 57% higher.
  • Pumpkin contains 106 times more Vitamin E than Tofu. While Pumpkin contains 1.06mg of Vitamin E , Tofu contains only 0.01mg.

Pumpkin, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
2
:
8
Tofu
Tofu
Contains more Potassium +181%
Contains less Sodium -85.7%
Contains more Calcium +1566.7%
Contains more Iron +570%
Contains more Magnesium +150%
Contains more Phosphorus +120.5%
Contains more Zinc +150%
Contains more Copper +52%
Contains more Manganese +384%
Contains more Selenium +2866.7%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +181%
Contains less Sodium -85.7%
Contains more Calcium +1566.7%
Contains more Iron +570%
Contains more Magnesium +150%
Contains more Phosphorus +120.5%
Contains more Zinc +150%
Contains more Copper +52%
Contains more Manganese +384%
Contains more Selenium +2866.7%

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.
Pumpkin
Pumpkin
8
:
2
Tofu
Tofu
Contains more Vitamin A +9915.3%
Contains more Vitamin E +10500%
Contains more Vitamin C +8900%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +29.8%
Contains more Vitamin B1 +62%
Contains more Vitamin K +118.2%
Equal in Folate - 15
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Tofu
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 +9915.3%
Contains more Vitamin E +10500%
Contains more Vitamin C +8900%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +207.7%
Contains more Vitamin B5 +338.2%
Contains more Vitamin B6 +29.8%
Contains more Vitamin B1 +62%
Contains more Vitamin K +118.2%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
3
:
2
Tofu
Tofu
Contains more Carbs +247.6%
Contains more Other +11.1%
Contains more Protein +708%
Contains more Fats +4680%
Equal in Water - 84.55
Equal in Other - 0.72
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Tofu
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 Carbs +247.6%
Contains more Other +11.1%
Contains more Protein +708%
Contains more Fats +4680%
Equal in Water - 84.55
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Tofu
Tofu
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +53880%
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +8023.1%
Contains more Polyunsaturated fat +53880%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Tofu Opinion
Net carbs 6g 1.57g Pumpkin
Protein 1g 8.08g Tofu
Fats 0.1g 4.78g Tofu
Carbs 6.5g 1.87g Pumpkin
Calories 26kcal 76kcal Tofu
Sugar 2.76g 0.62g Tofu
Fiber 0.5g 0.3g Pumpkin
Calcium 21mg 350mg Tofu
Iron 0.8mg 5.36mg Tofu
Magnesium 12mg 30mg Tofu
Phosphorus 44mg 97mg Tofu
Potassium 340mg 121mg Pumpkin
Sodium 1mg 7mg Pumpkin
Zinc 0.32mg 0.8mg Tofu
Copper 0.127mg 0.193mg Tofu
Manganese 0.125mg 0.605mg Tofu
Selenium 0.3µg 8.9µg Tofu
Vitamin A 8513IU 85IU Pumpkin
Vitamin A RAE 426µg Pumpkin
Vitamin E 1.06mg 0.01mg Pumpkin
Vitamin C 9mg 0.1mg Pumpkin
Vitamin B1 0.05mg 0.081mg Tofu
Vitamin B2 0.11mg 0.052mg Pumpkin
Vitamin B3 0.6mg 0.195mg Pumpkin
Vitamin B5 0.298mg 0.068mg Pumpkin
Vitamin B6 0.061mg 0.047mg Pumpkin
Folate 16µg 15µg Pumpkin
Vitamin K 1.1µg 2.4µg Tofu
Tryptophan 0.012mg 0.12mg Tofu
Threonine 0.029mg 0.402mg Tofu
Isoleucine 0.031mg 0.435mg Tofu
Leucine 0.046mg 0.713mg Tofu
Lysine 0.054mg 0.452mg Tofu
Methionine 0.011mg 0.108mg Tofu
Phenylalanine 0.032mg 0.428mg Tofu
Valine 0.035mg 0.446mg Tofu
Histidine 0.016mg 0.221mg Tofu
Saturated Fat 0.052g 0.691g Pumpkin
Monounsaturated Fat 0.013g 1.056g Tofu
Polyunsaturated fat 0.005g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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 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
55%
Pumpkin
6%
Tofu
Minerals Daily Need Coverage Score
16%
Pumpkin
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.14g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 37)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.639g)
Which food is richer in vitamins?
Pumpkin
Pumpkin 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.