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  6. Seed vs. Tofu

Seed vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Seed and Tofu

  • Tofu has less Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Vitamin B3, Vitamin B1, Zinc, and Iron than Seed.
  • Seed covers your daily need of Fiber 136% more than Tofu.
  • Seed has 45 times more Vitamin B3 than Tofu. While Seed has 8.83mg of Vitamin B3, Tofu has only 0.195mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Tofu, raw, regular, 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
Seed
9
:
1
Tofu
Tofu
Contains more Calcium +80.3%
Contains more Iron +44%
Contains more Magnesium +1016.7%
Contains more Phosphorus +786.6%
Contains more Potassium +236.4%
Contains more Zinc +472.5%
Contains more Copper +378.8%
Contains more Manganese +350.1%
Contains more Selenium +520.2%
Contains less Sodium -56.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +80.3%
Contains more Iron +44%
Contains more Magnesium +1016.7%
Contains more Phosphorus +786.6%
Contains more Potassium +236.4%
Contains more Zinc +472.5%
Contains more Copper +378.8%
Contains more Manganese +350.1%
Contains more Selenium +520.2%
Contains less Sodium -56.3%

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
Seed
6
:
5
Tofu
Tofu
Contains more Vitamin E +4900%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%
Contains more Vitamin A +57.4%
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% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 E +4900%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%
Contains more Vitamin A +57.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Tofu
Tofu
Contains more Protein +104.7%
Contains more Fats +543.1%
Contains more Carbs +2152.4%
Contains more Other +566.7%
Contains more Water +1357.8%
Seed
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
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 +104.7%
Contains more Fats +543.1%
Contains more Carbs +2152.4%
Contains more Other +566.7%
Contains more Water +1357.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +118.7%
Contains more Polyunsaturated fat +776.8%
Contains less Saturated Fat -79.2%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +118.7%
Contains more Polyunsaturated fat +776.8%
Contains less Saturated Fat -79.2%

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
Lower in Sugar ok
Rich in minerals ok
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 1.57g Seed
Protein 16.54g 8.08g Seed
Fats 30.74g 4.78g Seed
Carbs 42.12g 1.87g Seed
Calories 486kcal 76kcal Seed
Sugar 0.62g Seed
Fiber 34.4g 0.3g Seed
Calcium 631mg 350mg Seed
Iron 7.72mg 5.36mg Seed
Magnesium 335mg 30mg Seed
Phosphorus 860mg 97mg Seed
Potassium 407mg 121mg Seed
Sodium 16mg 7mg Tofu
Zinc 4.58mg 0.8mg Seed
Copper 0.924mg 0.193mg Seed
Manganese 2.723mg 0.605mg Seed
Selenium 55.2µg 8.9µg Seed
Vitamin A 54IU 85IU Tofu
Vitamin E 0.5mg 0.01mg Seed
Vitamin C 1.6mg 0.1mg Seed
Vitamin B1 0.62mg 0.081mg Seed
Vitamin B2 0.17mg 0.052mg Seed
Vitamin B3 8.83mg 0.195mg Seed
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Folate 49µg 15µg Seed
Vitamin K 2.4µg Tofu
Tryptophan 0.436mg 0.12mg Seed
Threonine 0.709mg 0.402mg Seed
Isoleucine 0.801mg 0.435mg Seed
Leucine 1.371mg 0.713mg Seed
Lysine 0.97mg 0.452mg Seed
Methionine 0.588mg 0.108mg Seed
Phenylalanine 1.016mg 0.428mg Seed
Valine 0.95mg 0.446mg Seed
Histidine 0.531mg 0.221mg Seed
Trans Fat 0.14g 0g Tofu
Saturated Fat 3.33g 0.691g Tofu
Monounsaturated Fat 2.309g 1.056g Seed
Polyunsaturated fat 23.665g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
221%
Seed
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.639g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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/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.