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  6. Flax seeds vs. Tofu

Flax seeds vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and tofu?

  • Flax seeds are richer in vitamin B1, fiber, copper, magnesium, phosphorus, manganese, fats, iron, and vitamin B6, 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Tofu
Tofu
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Tofu DV% diff.
Polyunsaturated fat 28.73g 4.921g 159%
Vitamin B1 1.644mg 0.158mg 124%
Fiber 27.3g 2.3g 100%
Copper 1.22mg 0.378mg 94%
Magnesium 392mg 58mg 80%
Phosphorus 642mg 190mg 65%
Manganese 2.482mg 1.181mg 57%
Fats 42.16g 8.72g 51%
Calcium 255mg 683mg 43%
Iron 5.73mg 2.66mg 38%
Vitamin B6 0.473mg 0.092mg 29%
Zinc 4.34mg 1.57mg 25%
Calories 534kcal 144kcal 20%
Potassium 813mg 237mg 17%
Vitamin B3 3.08mg 0.381mg 17%
Vitamin B5 0.985mg 0.133mg 17%
Selenium 25.4µg 17.4µg 15%
Folate 87µg 29µg 15%
Choline 78.7mg 14%
Monounsaturated fat 7.527g 1.925g 14%
Saturated fat 3.663g 1.261g 11%
Carbs 28.88g 2.78g 9%
Vitamin B2 0.161mg 0.102mg 5%
Vitamin K 4.3µg 4%
Protein 18.29g 17.27g 2%
Vitamin E 0.31mg 2%
Sodium 30mg 14mg 1%
Protein per 100 calories 3.4g 12g N/A
Calories per 10 g protein 292kcal 83kcal N/A
Weight per 100 calories 19g 69g N/A
Unsaturated / Saturated Fat ratio 9.9 5.4 N/A
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 0.48g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.235mg 0%
Threonine 0.766mg 0.785mg 0%
Isoleucine 0.896mg 0.849mg 0%
Leucine 1.235mg 1.392mg 0%
Lysine 0.862mg 0.883mg 0%
Methionine 0.37mg 0.211mg 0%
Phenylalanine 0.957mg 0.835mg 0%
Valine 1.072mg 0.87mg 0%
Histidine 0.472mg 0.431mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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 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%

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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.