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  6. Sesame vs. Tofu

Sesame vs. Tofu — In-Depth Nutrition Comparison

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How are sesame and tofu different?

  • Sesame has more copper, iron, magnesium, phosphorus, zinc, manganese, vitamin B6, vitamin B1, fiber, and selenium than tofu.
  • Daily need coverage for copper for sesame is 412% higher.
  • Sesame contains 9 times more vitamin B6 than tofu. While sesame contains 0.79mg of vitamin B6, tofu contains only 0.092mg.

Seeds, sesame seeds, whole, dried and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Sesame 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.
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Tofu
Tofu
0
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 +505.2%
Contains more CalciumCalcium +42.8%
Contains more PotassiumPotassium +97.5%
Contains more IronIron +447%
Contains more CopperCopper +979.9%
Contains more ZincZinc +393.6%
Contains more PhosphorusPhosphorus +231.1%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +97.7%

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.
Sesame
Sesame
7
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Tofu
Tofu
2
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400.6%
Contains more Vitamin B2Vitamin B2 +142.2%
Contains more Vitamin B3Vitamin B3 +1085%
Contains more Vitamin B6Vitamin B6 +758.7%
Contains more FolateFolate +234.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +166%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Tofu DV% diff.
Copper 4.082mg 0.378mg 412%
Iron 14.55mg 2.66mg 149%
Polyunsaturated fat 21.773g 4.921g 112%
Magnesium 351mg 58mg 70%
Fats 49.67g 8.72g 63%
Phosphorus 629mg 190mg 63%
Manganese 2.46mg 1.181mg 56%
Zinc 7.75mg 1.57mg 56%
Vitamin B6 0.79mg 0.092mg 54%
Vitamin B1 0.791mg 0.158mg 53%
Monounsaturated fat 18.759g 1.925g 42%
Fiber 11.8g 2.3g 38%
Selenium 34.4µg 17.4µg 31%
Calcium 975mg 683mg 29%
Saturated fat 6.957g 1.261g 26%
Vitamin B3 4.515mg 0.381mg 26%
Calories 573kcal 144kcal 21%
Folate 97µg 29µg 17%
Vitamin B2 0.247mg 0.102mg 11%
Carbs 23.45g 2.78g 7%
Potassium 468mg 237mg 7%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin B5 0.05mg 0.133mg 2%
Protein 17.73g 17.27g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 11.65g 0.48g N/A
Sugar 0.3g N/A
Sodium 11mg 14mg 0%
Tryptophan 0.388mg 0.235mg 0%
Threonine 0.736mg 0.785mg 0%
Isoleucine 0.763mg 0.849mg 0%
Leucine 1.358mg 1.392mg 0%
Lysine 0.569mg 0.883mg 0%
Methionine 0.586mg 0.211mg 0%
Phenylalanine 0.94mg 0.835mg 0%
Valine 0.99mg 0.87mg 0%
Histidine 0.522mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +469.6%
Contains more CarbsCarbs +743.5%
Contains more OtherOther +218.6%
Contains more WaterWater +1388.9%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 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 +874.5%
Contains more Poly. FatPolyunsaturated fat +342.5%
Contains less Sat. FatSaturated fat -81.9%

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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. 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/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.