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Pumpkin seed vs Tofu - In-Depth Nutrition Comparison

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How are Pumpkin seed and Tofu different?

  • Pumpkin seed is higher in Zinc, Fiber, Magnesium, Copper, and Potassium, however Tofu is richer in Calcium, Manganese, Phosphorus, and Vitamin B1.
  • Daily need coverage for Zinc from Pumpkin seed is 79% higher.
  • Pumpkin seed contains 8 times more Fiber than Tofu. While Pumpkin seed contains 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 seed 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
Contains more Iron +24.4%
Contains more Magnesium +351.7%
Contains more Potassium +287.8%
Contains more Zinc +556.1%
Contains more Copper +82.5%
Contains more Calcium +1141.8%
Contains more Phosphorus +106.5%
Contains less Sodium -22.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +24.4%
Contains more Magnesium +351.7%
Contains more Potassium +287.8%
Contains more Zinc +556.1%
Contains more Copper +82.5%
Contains more Calcium +1141.8%
Contains more Phosphorus +106.5%
Contains less Sodium -22.2%

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
:
7
Tofu
Contains more Vitamin C +50%
Contains more Vitamin A +167.7%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +148.6%
Contains more Folate +222.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +50%
Contains more Vitamin A +167.7%
Contains more Vitamin B1 +364.7%
Contains more Vitamin B2 +96.2%
Contains more Vitamin B3 +33.2%
Contains more Vitamin B5 +137.5%
Contains more Vitamin B6 +148.6%
Contains more Folate +222.2%

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.
Pumpkin seed Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Tofu Opinion
Net carbs 35.35g 0.48g Pumpkin seed
Protein 18.55g 17.27g Pumpkin seed
Fats 19.4g 8.72g Pumpkin seed
Carbs 53.75g 2.78g Pumpkin seed
Calories 446kcal 144kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 2.3g Pumpkin seed
Calcium 55mg 683mg Tofu
Iron 3.31mg 2.66mg Pumpkin seed
Magnesium 262mg 58mg Pumpkin seed
Phosphorus 92mg 190mg Tofu
Potassium 919mg 237mg Pumpkin seed
Sodium 18mg 14mg Tofu
Zinc 10.3mg 1.57mg Pumpkin seed
Copper 0.69mg 0.378mg Pumpkin seed
Vitamin A 62IU 166IU Tofu
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0.2mg Pumpkin seed
Vitamin B1 0.034mg 0.158mg Tofu
Vitamin B2 0.052mg 0.102mg Tofu
Vitamin B3 0.286mg 0.381mg Tofu
Vitamin B5 0.056mg 0.133mg Tofu
Vitamin B6 0.037mg 0.092mg Tofu
Folate 9µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.235mg Pumpkin seed
Threonine 0.683mg 0.785mg Tofu
Isoleucine 0.956mg 0.849mg Pumpkin seed
Leucine 1.572mg 1.392mg Pumpkin seed
Lysine 1.386mg 0.883mg Pumpkin seed
Methionine 0.417mg 0.211mg Pumpkin seed
Phenylalanine 0.924mg 0.835mg Pumpkin seed
Valine 1.491mg 0.87mg Pumpkin seed
Histidine 0.515mg 0.431mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 1.261g Tofu
Monounsaturated Fat 6.032g 1.925g Pumpkin seed
Polyunsaturated fat 8.844g 4.921g Pumpkin seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
11
Tofu
Mineral Summary Score
120
Pumpkin seed
77
Tofu

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 food.
Protein
111%
Pumpkin seed
104%
Tofu
Carbohydrates
54%
Pumpkin seed
3%
Tofu
Fats
90%
Pumpkin seed
40%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.409g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pumpkin seed - 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.