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Flax vs Tofu - In-Depth Nutrition Comparison

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What are the main differences between Flax and Tofu?

  • Flax is richer in Vitamin B1, Fiber, Copper, Magnesium, Phosphorus, Manganese, Iron, Vitamin B6, and Zinc, yet Tofu is richer in Calcium.
  • Flax's daily need coverage for Vitamin B1 is 124% higher.
  • Flax has 12 times more Fiber than Tofu. Flax has 27.3g of Fiber, while Tofu has 2.3g.

We used Seeds, flaxseed and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Flax 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
Flax
6
:
2
Tofu
Contains more Iron +115.4%
Contains more Magnesium +575.9%
Contains more Phosphorus +237.9%
Contains more Potassium +243%
Contains more Zinc +176.4%
Contains more Copper +222.8%
Contains more Calcium +167.8%
Contains less Sodium -53.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +115.4%
Contains more Magnesium +575.9%
Contains more Phosphorus +237.9%
Contains more Potassium +243%
Contains more Zinc +176.4%
Contains more Copper +222.8%
Contains more Calcium +167.8%
Contains less Sodium -53.3%

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
Flax
9
:
1
Tofu
Contains more Vitamin C +200%
Contains more Vitamin B1 +940.5%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +708.4%
Contains more Vitamin B5 +640.6%
Contains more Vitamin B6 +414.1%
Contains more Folate +200%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +200%
Contains more Vitamin B1 +940.5%
Contains more Vitamin B2 +57.8%
Contains more Vitamin B3 +708.4%
Contains more Vitamin B5 +640.6%
Contains more Vitamin B6 +414.1%
Contains more Folate +200%
Contains more Vitamin A +∞%

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.
Flax Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Tofu Opinion
Net carbs 1.58g 0.48g Flax
Protein 18.29g 17.27g Flax
Fats 42.16g 8.72g Flax
Carbs 28.88g 2.78g Flax
Calories 534kcal 144kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Tofu
Fiber 27.3g 2.3g Flax
Calcium 255mg 683mg Tofu
Iron 5.73mg 2.66mg Flax
Magnesium 392mg 58mg Flax
Phosphorus 642mg 190mg Flax
Potassium 813mg 237mg Flax
Sodium 30mg 14mg Tofu
Zinc 4.34mg 1.57mg Flax
Copper 1.22mg 0.378mg Flax
Vitamin A 0IU 166IU Tofu
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0.2mg Flax
Vitamin B1 1.644mg 0.158mg Flax
Vitamin B2 0.161mg 0.102mg Flax
Vitamin B3 3.08mg 0.381mg Flax
Vitamin B5 0.985mg 0.133mg Flax
Vitamin B6 0.473mg 0.092mg Flax
Folate 87µg 29µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.235mg Flax
Threonine 0.766mg 0.785mg Tofu
Isoleucine 0.896mg 0.849mg Flax
Leucine 1.235mg 1.392mg Tofu
Lysine 0.862mg 0.883mg Tofu
Methionine 0.37mg 0.211mg Flax
Phenylalanine 0.957mg 0.835mg Flax
Valine 1.072mg 0.87mg Flax
Histidine 0.472mg 0.431mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 1.261g Tofu
Monounsaturated Fat 7.527g 1.925g Flax
Polyunsaturated fat 28.73g 4.921g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
63
Flax
11
Tofu
Mineral Summary Score
181
Flax
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
110%
Flax
104%
Tofu
Carbohydrates
29%
Flax
3%
Tofu
Fats
195%
Flax
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.402g)
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 - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.