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  6. Flax seeds vs. Tofu yogurt

Flax seeds vs. Tofu yogurt — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Tofu yogurt?

  • Tofu yogurt has less Vitamin B1, Copper, Fiber, Phosphorus, Magnesium, Iron, Zinc, Vitamin B6, Selenium, and Potassium than Flax seeds.
  • Flax seeds's daily need coverage for Vitamin B1 is 132% higher.
  • Flax seeds has 137 times more Fiber than Tofu yogurt. Flax seeds has 27.3g of Fiber, while Tofu yogurt has 0.2g.

We used Seeds, flaxseed and Tofu yogurt types in this comparison.

Infographic

Flax seeds vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +880%
Contains more CalciumCalcium +116.1%
Contains more PotassiumPotassium +1629.8%
Contains more IronIron +440.6%
Contains more CopperCopper +1526.7%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1589.5%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +95.4%

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%
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +1183.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more Vitamin KVitamin K +22.9%
Contains more FolateFolate +1350%
Contains more CholineCholine +62.6%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.31mg
~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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +422.6%
Contains more FatsFats +2242.2%
Contains more CarbsCarbs +81%
Contains more OtherOther +199.2%
Contains more WaterWater +1013.5%

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
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated Fat +1781.8%
Contains more Poly. FatPolyunsaturated fat +2725%
Contains less Sat. FatSaturated Fat -92.9%

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 yogurt
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Tofu yogurt Opinion
Calories 534kcal 94kcal Flax seeds
Protein 18.29g 3.5g Flax seeds
Fats 42.16g 1.8g Flax seeds
Vitamin C 0.6mg 2.5mg Tofu yogurt
Net carbs 1.58g 15.76g Tofu yogurt
Carbs 28.88g 15.96g Flax seeds
Magnesium 392mg 40mg Flax seeds
Calcium 255mg 118mg Flax seeds
Potassium 813mg 47mg Flax seeds
Iron 5.73mg 1.06mg Flax seeds
Sugar 1.55g 1.24g Tofu yogurt
Fiber 27.3g 0.2g Flax seeds
Copper 1.22mg 0.075mg Flax seeds
Zinc 4.34mg 0.31mg Flax seeds
Phosphorus 642mg 38mg Flax seeds
Sodium 30mg 35mg Flax seeds
Vitamin A 0IU 33IU Tofu yogurt
Vitamin A RAE 0µg 2µg Tofu yogurt
Vitamin E 0.31mg 0.31mg
Manganese 2.482mg Flax seeds
Selenium 25.4µg 13µg Flax seeds
Vitamin B1 1.644mg 0.06mg Flax seeds
Vitamin B2 0.161mg 0.02mg Flax seeds
Vitamin B3 3.08mg 0.24mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg 0.02mg Flax seeds
Vitamin K 4.3µg 3.5µg Flax seeds
Folate 87µg 6µg Flax seeds
Choline 78.7mg 48.4mg Flax seeds
Saturated Fat 3.663g 0.259g Tofu yogurt
Monounsaturated Fat 7.527g 0.4g Flax seeds
Polyunsaturated fat 28.73g 1.017g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg 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 yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Tofu yogurt
Minerals Daily Need Coverage Score
191%
Flax seeds
23%
Tofu yogurt

Comparison summary

Which food is lower in Sugar?
Tofu yogurt
Tofu yogurt is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 3.404g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 5mg)
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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.