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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
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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
Seed
6
:
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 less Sodium -12.5%
Equal in Calcium - 683
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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 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" chart 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%

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.
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
Starch g g
Fructose g g
Sugar g g
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
Vitamin A 54IU 166IU Tofu
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Tofu
Vitamin D µg 0µg Tofu
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 mg 0.133mg Tofu
Vitamin B6 mg 0.092mg Tofu
Folate 49µg 29µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
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

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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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
35
Seed
11
Tofu
Mineral Summary Score
195
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
99%
Seed
104%
Tofu
Carbohydrates
42%
Seed
3%
Tofu
Fats
142%
Seed
40%
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

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. 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.