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  6. Sesame vs. Tofu

Sesame vs. Tofu — In-Depth Nutrition Comparison

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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
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
9
:
1
Tofu
Tofu
Contains more Calcium +178.6%
Contains more Iron +171.5%
Contains more Magnesium +1070%
Contains more Phosphorus +548.5%
Contains more Potassium +286.8%
Contains more Zinc +868.8%
Contains more Copper +2015%
Contains more Manganese +306.6%
Contains more Selenium +286.5%
Contains less Sodium -36.4%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +178.6%
Contains more Iron +171.5%
Contains more Magnesium +1070%
Contains more Phosphorus +548.5%
Contains more Potassium +286.8%
Contains more Zinc +868.8%
Contains more Copper +2015%
Contains more Manganese +306.6%
Contains more Selenium +286.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
6
:
4
Tofu
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 A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36%
Contains more Vitamin K +∞%
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
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 A +844.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +36%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Tofu
Tofu
Contains more Protein +119.4%
Contains more Fats +939.1%
Contains more Carbs +1154%
Contains more Other +519.4%
Contains more Water +1702.8%
Sesame
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
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 Protein +119.4%
Contains more Fats +939.1%
Contains more Carbs +1154%
Contains more Other +519.4%
Contains more Water +1702.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +1676.4%
Contains more Polyunsaturated fat +706.7%
Contains less Saturated Fat -90.1%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +1676.4%
Contains more Polyunsaturated fat +706.7%
Contains less Saturated Fat -90.1%

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

All nutrients comparison - raw data values

Nutrient Sesame Tofu Opinion
Net carbs 11.65g 1.57g Sesame
Protein 17.73g 8.08g Sesame
Fats 49.67g 4.78g Sesame
Carbs 23.45g 1.87g Sesame
Calories 573kcal 76kcal Sesame
Sugar 0.3g 0.62g Sesame
Fiber 11.8g 0.3g Sesame
Calcium 975mg 350mg Sesame
Iron 14.55mg 5.36mg Sesame
Magnesium 351mg 30mg Sesame
Phosphorus 629mg 97mg Sesame
Potassium 468mg 121mg Sesame
Sodium 11mg 7mg Tofu
Zinc 7.75mg 0.8mg Sesame
Copper 4.082mg 0.193mg Sesame
Manganese 2.46mg 0.605mg Sesame
Selenium 34.4µg 8.9µg Sesame
Vitamin A 9IU 85IU Tofu
Vitamin E 0.25mg 0.01mg Sesame
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.791mg 0.081mg Sesame
Vitamin B2 0.247mg 0.052mg Sesame
Vitamin B3 4.515mg 0.195mg Sesame
Vitamin B5 0.05mg 0.068mg Tofu
Vitamin B6 0.79mg 0.047mg Sesame
Folate 97µg 15µg Sesame
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.388mg 0.12mg Sesame
Threonine 0.736mg 0.402mg Sesame
Isoleucine 0.763mg 0.435mg Sesame
Leucine 1.358mg 0.713mg Sesame
Lysine 0.569mg 0.452mg Sesame
Methionine 0.586mg 0.108mg Sesame
Phenylalanine 0.94mg 0.428mg Sesame
Valine 0.99mg 0.446mg Sesame
Histidine 0.522mg 0.221mg Sesame
Saturated Fat 6.957g 0.691g Tofu
Monounsaturated Fat 18.759g 1.056g Sesame
Polyunsaturated fat 21.773g 2.699g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
50%
Sesame
6%
Tofu
Minerals Daily Need Coverage Score
348%
Sesame
59%
Tofu

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 is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.