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  6. Pumpkin seed vs. Tofu

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
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 seed
Pumpkin seed
5
:
5
Tofu
Tofu
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%
Contains more Manganese +138.1%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
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%
Contains more Manganese +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.
Pumpkin seed
Pumpkin seed
1
:
7
Tofu
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%
Pumpkin seed
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%
Tofu
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Tofu
Tofu
Contains more Fats +122.5%
Contains more Carbs +1833.5%
Contains more Other +171.4%
Contains more Water +1451.8%
Equal in Protein - 17.27
Pumpkin seed
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
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 Fats +122.5%
Contains more Carbs +1833.5%
Contains more Other +171.4%
Contains more Water +1451.8%
Equal in Protein - 17.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +79.7%
Contains less Saturated Fat -65.6%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +213.4%
Contains more Polyunsaturated fat +79.7%
Contains less Saturated Fat -65.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals 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
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
Manganese 0.496mg 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin A 62IU 166IU Tofu
Vitamin A RAE 3µg Pumpkin seed
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
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
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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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
4%
Pumpkin seed
11%
Tofu
Minerals Daily Need Coverage Score
103%
Pumpkin seed
87%
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 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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.