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  6. Pumpkin seed vs. Tofu

Pumpkin seed vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Tofu

  • Pumpkin seed has more Zinc, Fiber, Magnesium, Copper, Potassium, Polyunsaturated fat, and Monounsaturated Fat, however, Tofu is richer in Calcium, and Iron.
  • Pumpkin seed covers your daily Zinc needs 86% more than Tofu.
  • Tofu has 61 times less Fiber than Pumpkin seed. Pumpkin seed has 18.4g of Fiber, while Tofu has 0.3g.
  • Tofu contains less Saturated Fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Tofu, raw, regular, prepared with calcium sulfate.

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
4
:
6
Tofu
Tofu
Contains more Magnesium +773.3%
Contains more Potassium +659.5%
Contains more Zinc +1187.5%
Contains more Copper +257.5%
Contains more Calcium +536.4%
Contains more Iron +61.9%
Contains less Sodium -61.1%
Contains more Manganese +22%
Equal in Phosphorus - 97
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +773.3%
Contains more Potassium +659.5%
Contains more Zinc +1187.5%
Contains more Copper +257.5%
Contains more Calcium +536.4%
Contains more Iron +61.9%
Contains less Sodium -61.1%
Contains more Manganese +22%
Equal in Phosphorus - 97

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
2
:
7
Tofu
Tofu
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.052
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Folate +66.7%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Tofu
Tofu
Contains more Protein +129.6%
Contains more Fats +305.9%
Contains more Carbs +2774.3%
Contains more Other +427.8%
Contains more Water +1778.9%
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
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 Protein +129.6%
Contains more Fats +305.9%
Contains more Carbs +2774.3%
Contains more Other +427.8%
Contains more Water +1778.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +471.2%
Contains more Polyunsaturated fat +227.7%
Contains less Saturated Fat -81.2%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +471.2%
Contains more Polyunsaturated fat +227.7%
Contains less Saturated Fat -81.2%

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 ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Tofu Opinion
Net carbs 35.35g 1.57g Pumpkin seed
Protein 18.55g 8.08g Pumpkin seed
Fats 19.4g 4.78g Pumpkin seed
Carbs 53.75g 1.87g Pumpkin seed
Calories 446kcal 76kcal Pumpkin seed
Sugar 0.62g Pumpkin seed
Fiber 18.4g 0.3g Pumpkin seed
Calcium 55mg 350mg Tofu
Iron 3.31mg 5.36mg Tofu
Magnesium 262mg 30mg Pumpkin seed
Phosphorus 92mg 97mg Tofu
Potassium 919mg 121mg Pumpkin seed
Sodium 18mg 7mg Tofu
Zinc 10.3mg 0.8mg Pumpkin seed
Copper 0.69mg 0.193mg Pumpkin seed
Manganese 0.496mg 0.605mg Tofu
Selenium 8.9µg Tofu
Vitamin A 62IU 85IU Tofu
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.01mg Tofu
Vitamin C 0.3mg 0.1mg Pumpkin seed
Vitamin B1 0.034mg 0.081mg Tofu
Vitamin B2 0.052mg 0.052mg
Vitamin B3 0.286mg 0.195mg Pumpkin seed
Vitamin B5 0.056mg 0.068mg Tofu
Vitamin B6 0.037mg 0.047mg Tofu
Folate 9µg 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.326mg 0.12mg Pumpkin seed
Threonine 0.683mg 0.402mg Pumpkin seed
Isoleucine 0.956mg 0.435mg Pumpkin seed
Leucine 1.572mg 0.713mg Pumpkin seed
Lysine 1.386mg 0.452mg Pumpkin seed
Methionine 0.417mg 0.108mg Pumpkin seed
Phenylalanine 0.924mg 0.428mg Pumpkin seed
Valine 1.491mg 0.446mg Pumpkin seed
Histidine 0.515mg 0.221mg Pumpkin seed
Saturated Fat 3.67g 0.691g Tofu
Monounsaturated Fat 6.032g 1.056g Pumpkin seed
Polyunsaturated fat 8.844g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
103%
Pumpkin seed
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.979g)
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 lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.62g)
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/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.