Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Sesame vs Tofu - In-Depth Nutrition Comparison

Compare

Significant differences between Sesame and Tofu

  • The amount of Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Calcium, Vitamin B1, Vitamin B6 and Selenium in Sesame is higher than in Tofu.
  • Sesame covers your daily Copper needs 432% more than Tofu.
  • Tofu has 17 times less Vitamin B6 than Sesame. Sesame has 0.79mg of Vitamin B6, while Tofu has 0.047mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Sesame vs Tofu infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Tofu
Contains more Iron +171.5%
Contains more Calcium +178.6%
Contains more Potassium +286.8%
Contains more Magnesium +1070%
Contains more Copper +2015%
Contains more Zinc +868.8%
Contains more Phosphorus +548.5%
Contains less Sodium -36.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Iron +171.5%
Contains more Calcium +178.6%
Contains more Potassium +286.8%
Contains more Magnesium +1070%
Contains more Copper +2015%
Contains more Zinc +868.8%
Contains more Phosphorus +548.5%
Contains less Sodium -36.4%

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
Sesame
6
:
4
Tofu
Contains more Vitamin E +2400%
Contains more Vitamin B1 +876.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +2215.4%
Contains more Vitamin B6 +1580.9%
Contains more Folate +546.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin B5 +36%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +2400%
Contains more Vitamin B1 +876.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +2215.4%
Contains more Vitamin B6 +1580.9%
Contains more Folate +546.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +844.4%
Contains more Vitamin B5 +36%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
50
Sesame
6
Tofu
Mineral Summary Score
372
Sesame
58
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 the food
Protein
106%
Sesame
48%
Tofu
Carbohydrates
23%
Sesame
2%
Tofu
Fats
229%
Sesame
22%
Tofu

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 6.266g)
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 - $4)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 0.32g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Tofu Opinion
Calories 573 76 Sesame
Protein 17.73 8.08 Sesame
Fats 49.67 4.78 Sesame
Vitamin C 0 0.1 Tofu
Carbs 23.45 1.87 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 5.36 Sesame
Calcium 975 350 Sesame
Potassium 468 121 Sesame
Magnesium 351 30 Sesame
Sugars 0.3 0.62 Sesame
Fiber 11.8 0.3 Sesame
Copper 4.082 0.193 Sesame
Zinc 7.75 0.8 Sesame
Starch
Phosphorus 629 97 Sesame
Sodium 11 7 Tofu
Vitamin A 9 85 Tofu
Vitamin E 0.25 0.01 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.081 Sesame
Vitamin B2 0.247 0.052 Sesame
Vitamin B3 4.515 0.195 Sesame
Vitamin B5 0.05 0.068 Tofu
Vitamin B6 0.79 0.047 Sesame
Vitamin B12 0 0
Vitamin K 0 2.4 Tofu
Folate 97 15 Sesame
Trans Fat 0 Sesame
Saturated Fat 6.957 0.691 Tofu
Monounsaturated Fat 18.759 1.056 Sesame
Polyunsaturated fat 21.773 2.699 Sesame
Tryptophan 0.388 0.12 Sesame
Threonine 0.736 0.402 Sesame
Isoleucine 0.763 0.435 Sesame
Leucine 1.358 0.713 Sesame
Lysine 0.569 0.452 Sesame
Methionine 0.586 0.108 Sesame
Phenylalanine 0.94 0.428 Sesame
Valine 0.99 0.446 Sesame
Histidine 0.522 0.221 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.