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  6. Flax seeds vs. Tofu

Flax seeds vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between flax seeds and tofu?

  • Flax seeds are richer than tofu in vitamin B1, copper, fiber, magnesium, manganese, phosphorus, vitamin B6, zinc, selenium, and potassium.
  • Flax seeds' daily need coverage for vitamin B1 is 130% more.
  • Flax seeds have 91 times more fiber than tofu. While flax seeds have 27.3g of fiber, tofu has only 0.3g.

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

Infographic

Flax seeds 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" 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +571.9%
Contains more CopperCopper +532.1%
Contains more ZincZinc +442.5%
Contains more PhosphorusPhosphorus +561.9%
Contains more ManganeseManganese +310.2%
Contains more SeleniumSelenium +185.4%
Contains more CalciumCalcium +37.3%
Contains less SodiumSodium -76.7%
~equal in Iron ~5.36mg

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
0
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1929.6%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +1479.5%
Contains more Vitamin B5Vitamin B5 +1348.5%
Contains more Vitamin B6Vitamin B6 +906.4%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +480%
Contains more CholineCholine +173.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Tofu DV% diff.
Polyunsaturated fat 28.73g 2.699g 174%
Vitamin B1 1.644mg 0.081mg 130%
Copper 1.22mg 0.193mg 114%
Fiber 27.3g 0.3g 108%
Magnesium 392mg 30mg 86%
Manganese 2.482mg 0.605mg 82%
Phosphorus 642mg 97mg 78%
Fats 42.16g 4.78g 58%
Vitamin B6 0.473mg 0.047mg 33%
Zinc 4.34mg 0.8mg 32%
Selenium 25.4µg 8.9µg 30%
Calories 534kcal 76kcal 23%
Protein 18.29g 8.08g 20%
Potassium 813mg 121mg 20%
Vitamin B5 0.985mg 0.068mg 18%
Folate 87µg 15µg 18%
Vitamin B3 3.08mg 0.195mg 18%
Monounsaturated fat 7.527g 1.056g 16%
Saturated fat 3.663g 0.691g 14%
Calcium 255mg 350mg 10%
Choline 78.7mg 28.8mg 9%
Carbs 28.88g 1.87g 9%
Vitamin B2 0.161mg 0.052mg 8%
Iron 5.73mg 5.36mg 5%
Vitamin E 0.31mg 0.01mg 2%
Vitamin K 4.3µg 2.4µg 2%
Sodium 30mg 7mg 1%
Vitamin C 0.6mg 0.1mg 1%
Net carbs 1.58g 1.57g N/A
Sugar 1.55g 0.62g N/A
Tryptophan 0.297mg 0.12mg 0%
Threonine 0.766mg 0.402mg 0%
Isoleucine 0.896mg 0.435mg 0%
Leucine 1.235mg 0.713mg 0%
Lysine 0.862mg 0.452mg 0%
Methionine 0.37mg 0.108mg 0%
Phenylalanine 0.957mg 0.428mg 0%
Valine 1.072mg 0.446mg 0%
Histidine 0.472mg 0.221mg 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
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 ProteinProtein +126.4%
Contains more FatsFats +782%
Contains more CarbsCarbs +1444.4%
Contains more OtherOther +415.3%
Contains more WaterWater +1114.8%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +612.8%
Contains more Poly. FatPolyunsaturated fat +964.5%
Contains less Sat. FatSaturated fat -81.1%

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/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.