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

Flax seeds vs. Tofu — In-Depth Nutrition Comparison

Compare

What are the main differences between Flax seeds and Tofu?

  • Flax seeds are richer in Vitamin B1, Fiber, Copper, Magnesium, Phosphorus, Manganese, Iron, Vitamin B6, and Zinc, yet Tofu is richer in Calcium.
  • Flax seeds' daily need coverage for Vitamin B1 is 124% higher.
  • Flax seeds have 12 times more Fiber than Tofu. Flax seeds have 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 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Tofu
Tofu
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +575.9%
Contains more PotassiumPotassium +243%
Contains more IronIron +115.4%
Contains more CopperCopper +222.8%
Contains more ZincZinc +176.4%
Contains more PhosphorusPhosphorus +237.9%
Contains more ManganeseManganese +110.2%
Contains more SeleniumSelenium +46%
Contains more CalciumCalcium +167.8%
Contains less SodiumSodium -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" 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Tofu
Tofu
1
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +940.5%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +708.4%
Contains more Vitamin B5Vitamin B5 +640.6%
Contains more Vitamin B6Vitamin B6 +414.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Tofu
Tofu
1
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 FatsFats +383.5%
Contains more CarbsCarbs +938.8%
Contains more OtherOther +165%
Contains more WaterWater +903.3%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated Fat +291%
Contains more Poly. FatPolyunsaturated fat +483.8%
Contains less Sat. FatSaturated Fat -65.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Tofu Opinion
Calories 534kcal 144kcal Flax seeds
Protein 18.29g 17.27g Flax seeds
Fats 42.16g 8.72g Flax seeds
Vitamin C 0.6mg 0.2mg Flax seeds
Net carbs 1.58g 0.48g Flax seeds
Carbs 28.88g 2.78g Flax seeds
Magnesium 392mg 58mg Flax seeds
Calcium 255mg 683mg Tofu
Potassium 813mg 237mg Flax seeds
Iron 5.73mg 2.66mg Flax seeds
Sugar 1.55g Tofu
Fiber 27.3g 2.3g Flax seeds
Copper 1.22mg 0.378mg Flax seeds
Zinc 4.34mg 1.57mg Flax seeds
Phosphorus 642mg 190mg Flax seeds
Sodium 30mg 14mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 1.181mg Flax seeds
Selenium 25.4µg 17.4µg Flax seeds
Vitamin B1 1.644mg 0.158mg Flax seeds
Vitamin B2 0.161mg 0.102mg Flax seeds
Vitamin B3 3.08mg 0.381mg Flax seeds
Vitamin B5 0.985mg 0.133mg Flax seeds
Vitamin B6 0.473mg 0.092mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 29µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 1.261g Tofu
Monounsaturated Fat 7.527g 1.925g Flax seeds
Polyunsaturated fat 28.73g 4.921g Flax seeds
Tryptophan 0.297mg 0.235mg Flax seeds
Threonine 0.766mg 0.785mg Tofu
Isoleucine 0.896mg 0.849mg Flax seeds
Leucine 1.235mg 1.392mg Tofu
Lysine 0.862mg 0.883mg Tofu
Methionine 0.37mg 0.211mg Flax seeds
Phenylalanine 0.957mg 0.835mg Flax seeds
Valine 1.072mg 0.87mg Flax seeds
Histidine 0.472mg 0.431mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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
62%
Flax seeds
10%
Tofu
Minerals Daily Need Coverage Score
191%
Flax seeds
87%
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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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.