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  6. Pumpkin seeds vs. Tofu

Pumpkin seeds vs. Tofu — In-Depth Nutrition Comparison

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How are pumpkin seeds and tofu different?

  • Pumpkin seeds are higher in zinc, fiber, magnesium, copper, and potassium; however, tofu is richer in calcium, manganese, phosphorus, and vitamin B1.
  • Daily need coverage for zinc for pumpkin seeds is 79% higher.
  • Pumpkin seeds contain 8 times more fiber than tofu. While pumpkin seeds contain 18.4g of fiber, tofu contains only 2.3g.
  • Tofu has less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Tofu
Tofu
5
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 +351.7%
Contains more PotassiumPotassium +287.8%
Contains more IronIron +24.4%
Contains more CopperCopper +82.5%
Contains more ZincZinc +556.1%
Contains more CalciumCalcium +1141.8%
Contains more PhosphorusPhosphorus +106.5%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +138.1%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Tofu
Tofu
6
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 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B2Vitamin B2 +96.2%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin B5Vitamin B5 +137.5%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +222.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tofu DV% diff.
Zinc 10.3mg 1.57mg 79%
Fiber 18.4g 2.3g 64%
Calcium 55mg 683mg 63%
Magnesium 262mg 58mg 49%
Copper 0.69mg 0.378mg 35%
Selenium 17.4µg 32%
Manganese 0.496mg 1.181mg 30%
Polyunsaturated fat 8.844g 4.921g 26%
Potassium 919mg 237mg 20%
Carbs 53.75g 2.78g 17%
Fats 19.4g 8.72g 16%
Calories 446kcal 144kcal 15%
Phosphorus 92mg 190mg 14%
Saturated fat 3.67g 1.261g 11%
Monounsaturated fat 6.032g 1.925g 10%
Vitamin B1 0.034mg 0.158mg 10%
Iron 3.31mg 2.66mg 8%
Folate 9µg 29µg 5%
Vitamin B6 0.037mg 0.092mg 4%
Vitamin B2 0.052mg 0.102mg 4%
Protein 18.55g 17.27g 3%
Vitamin B5 0.056mg 0.133mg 2%
Vitamin B3 0.286mg 0.381mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 0.48g N/A
Sodium 18mg 14mg 0%
Vitamin A 3µg 0%
Tryptophan 0.326mg 0.235mg 0%
Threonine 0.683mg 0.785mg 0%
Isoleucine 0.956mg 0.849mg 0%
Leucine 1.572mg 1.392mg 0%
Lysine 1.386mg 0.883mg 0%
Methionine 0.417mg 0.211mg 0%
Phenylalanine 0.924mg 0.835mg 0%
Valine 1.491mg 0.87mg 0%
Histidine 0.515mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +122.5%
Contains more CarbsCarbs +1833.5%
Contains more OtherOther +171.4%
Contains more WaterWater +1451.8%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +213.4%
Contains more Poly. FatPolyunsaturated fat +79.7%
Contains less Sat. FatSaturated fat -65.6%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.