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Seed vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Seed and Tofu

  • Tofu has less Fiber, Phosphorus, Selenium, Manganese, Magnesium, Iron, Copper, Vitamin B3, Vitamin B1, and Zinc.
  • Seed's daily need coverage for Fiber is 128% more.
  • Seed has 23 times more Vitamin B3 than Tofu. Seed has 8.83mg of Vitamin B3, while Tofu has 0.381mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

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.
Seed
8
:
2
Tofu
Contains more Iron +190.2%
Contains more Magnesium +477.6%
Contains more Phosphorus +352.6%
Contains more Potassium +71.7%
Contains more Zinc +191.7%
Contains more Copper +144.4%
Contains more Manganese +130.6%
Contains more Selenium +217.2%
Contains less Sodium -12.5%
Equal in Calcium - 683
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Iron +190.2%
Contains more Magnesium +477.6%
Contains more Phosphorus +352.6%
Contains more Potassium +71.7%
Contains more Zinc +191.7%
Contains more Copper +144.4%
Contains more Manganese +130.6%
Contains more Selenium +217.2%
Contains less Sodium -12.5%
Equal in Calcium - 683

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.
Seed
6
:
4
Tofu
Contains more Vitamin C +700%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +2217.6%
Contains more Folate +69%
Contains more Vitamin A +207.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 +700%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +2217.6%
Contains more Folate +69%
Contains more Vitamin A +207.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
2
Tofu
Contains more Fats +252.5%
Contains more Carbs +1415.1%
Contains more Other +242.9%
Contains more Water +1104%
Equal in Protein - 17.27
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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 +252.5%
Contains more Carbs +1415.1%
Contains more Other +242.9%
Contains more Water +1104%
Equal in Protein - 17.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
1
Tofu
Contains more Monounsaturated Fat +19.9%
Contains more Polyunsaturated fat +380.9%
Contains less Saturated Fat -62.1%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +19.9%
Contains more Polyunsaturated fat +380.9%
Contains less Saturated Fat -62.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Tofu Opinion
Net carbs 7.72g 0.48g Seed
Protein 16.54g 17.27g Tofu
Fats 30.74g 8.72g Seed
Carbs 42.12g 2.78g Seed
Calories 486kcal 144kcal Seed
Fiber 34.4g 2.3g Seed
Calcium 631mg 683mg Tofu
Iron 7.72mg 2.66mg Seed
Magnesium 335mg 58mg Seed
Phosphorus 860mg 190mg Seed
Potassium 407mg 237mg Seed
Sodium 16mg 14mg Tofu
Zinc 4.58mg 1.57mg Seed
Copper 0.924mg 0.378mg Seed
Manganese 2.723mg 1.181mg Seed
Selenium 55.2µg 17.4µg Seed
Vitamin A 54IU 166IU Tofu
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0.2mg Seed
Vitamin B1 0.62mg 0.158mg Seed
Vitamin B2 0.17mg 0.102mg Seed
Vitamin B3 8.83mg 0.381mg Seed
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 49µg 29µg Seed
Tryptophan 0.436mg 0.235mg Seed
Threonine 0.709mg 0.785mg Tofu
Isoleucine 0.801mg 0.849mg Tofu
Leucine 1.371mg 1.392mg Tofu
Lysine 0.97mg 0.883mg Seed
Methionine 0.588mg 0.211mg Seed
Phenylalanine 1.016mg 0.835mg Seed
Valine 0.95mg 0.87mg Seed
Histidine 0.531mg 0.431mg Seed
Trans Fat 0.14g 0g Tofu
Saturated Fat 3.33g 1.261g Tofu
Monounsaturated Fat 2.309g 1.925g Seed
Polyunsaturated fat 23.665g 4.921g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
35%
Seed
11%
Tofu
Minerals Daily Need Coverage Score
221%
Seed
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.069g)
Which food is richer in minerals?
Seed
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.