Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Tofu

Pumpkin seeds vs. Tofu — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and tofu

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, potassium, monounsaturated fat, and polyunsaturated fat; however, tofu is richer in calcium and iron.
  • Pumpkin seeds cover your daily zinc needs 86% more than tofu.
  • Tofu has 61 times less fiber than pumpkin seeds. Pumpkin seeds have 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 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +773.3%
Contains more PotassiumPotassium +659.5%
Contains more CopperCopper +257.5%
Contains more ZincZinc +1187.5%
Contains more CalciumCalcium +536.4%
Contains more IronIron +61.9%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +22%
~equal in Phosphorus ~97mg

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
7
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tofu DV% diff.
Zinc 10.3mg 0.8mg 86%
Fiber 18.4g 0.3g 72%
Magnesium 262mg 30mg 55%
Copper 0.69mg 0.193mg 55%
Polyunsaturated fat 8.844g 2.699g 41%
Calcium 55mg 350mg 30%
Iron 3.31mg 5.36mg 26%
Potassium 919mg 121mg 23%
Fats 19.4g 4.78g 22%
Protein 18.55g 8.08g 21%
Calories 446kcal 76kcal 19%
Carbs 53.75g 1.87g 17%
Selenium 8.9µg 16%
Saturated fat 3.67g 0.691g 14%
Monounsaturated fat 6.032g 1.056g 12%
Manganese 0.496mg 0.605mg 5%
Choline 28.8mg 5%
Vitamin B1 0.034mg 0.081mg 4%
Folate 9µg 15µg 2%
Vitamin K 2.4µg 2%
Vitamin B6 0.037mg 0.047mg 1%
Vitamin B3 0.286mg 0.195mg 1%
Phosphorus 92mg 97mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 1.57g N/A
Sugar 0.62g N/A
Sodium 18mg 7mg 0%
Vitamin A 3µg 0%
Vitamin E 0.01mg 0%
Vitamin B2 0.052mg 0.052mg 0%
Vitamin B5 0.056mg 0.068mg 0%
Tryptophan 0.326mg 0.12mg 0%
Threonine 0.683mg 0.402mg 0%
Isoleucine 0.956mg 0.435mg 0%
Leucine 1.572mg 0.713mg 0%
Lysine 1.386mg 0.452mg 0%
Methionine 0.417mg 0.108mg 0%
Phenylalanine 0.924mg 0.428mg 0%
Valine 1.491mg 0.446mg 0%
Histidine 0.515mg 0.221mg 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
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 ProteinProtein +129.6%
Contains more FatsFats +305.9%
Contains more CarbsCarbs +2774.3%
Contains more OtherOther +427.8%
Contains more WaterWater +1778.9%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +471.2%
Contains more Poly. FatPolyunsaturated fat +227.7%
Contains less Sat. FatSaturated fat -81.2%

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/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.