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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 11 times more Copper than tofu. While sesame contains 4.082mg of Copper, tofu contains only 0.378mg.

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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Tofu
Tofu
3
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% 10% 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 AVitamin A +1744.4%
Contains more Vitamin B5Vitamin B5 +166%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Tofu
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 Sesame Tofu Opinion
Calories 573kcal 144kcal Sesame
Protein 17.73g 17.27g Sesame
Fats 49.67g 8.72g Sesame
Vitamin C 0mg 0.2mg Tofu
Net carbs 11.65g 0.48g Sesame
Carbs 23.45g 2.78g Sesame
Magnesium 351mg 58mg Sesame
Calcium 975mg 683mg Sesame
Potassium 468mg 237mg Sesame
Iron 14.55mg 2.66mg Sesame
Sugar 0.3g Tofu
Fiber 11.8g 2.3g Sesame
Copper 4.082mg 0.378mg Sesame
Zinc 7.75mg 1.57mg Sesame
Phosphorus 629mg 190mg Sesame
Sodium 11mg 14mg Sesame
Vitamin A 9IU 166IU Tofu
Vitamin E 0.25mg Sesame
Manganese 2.46mg 1.181mg Sesame
Selenium 34.4µg 17.4µg Sesame
Vitamin B1 0.791mg 0.158mg Sesame
Vitamin B2 0.247mg 0.102mg Sesame
Vitamin B3 4.515mg 0.381mg Sesame
Vitamin B5 0.05mg 0.133mg Tofu
Vitamin B6 0.79mg 0.092mg Sesame
Folate 97µg 29µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 1.261g Tofu
Monounsaturated Fat 18.759g 1.925g Sesame
Polyunsaturated fat 21.773g 4.921g Sesame
Tryptophan 0.388mg 0.235mg Sesame
Threonine 0.736mg 0.785mg Tofu
Isoleucine 0.763mg 0.849mg Tofu
Leucine 1.358mg 1.392mg Tofu
Lysine 0.569mg 0.883mg Tofu
Methionine 0.586mg 0.211mg Sesame
Phenylalanine 0.94mg 0.835mg Sesame
Valine 0.99mg 0.87mg Sesame
Histidine 0.522mg 0.431mg Sesame

Which food is preferable for your diet?

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

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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
47%
Sesame
10%
Tofu
Minerals Daily Need Coverage Score
348%
Sesame
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 5.696g)
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 Sodium?
Sesame
Sesame contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. 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.