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  6. Sunflower seeds vs. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Sunflower seeds vs. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, manganese, folate, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 83 times more vitamin B3 than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). Sunflower seeds have 8.335mg of vitamin B3, while tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 0.101mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).

Infographic

Sunflower seeds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 60% 13% 60% 71% 23% 52% 1.6% 82% 54%
Contains more MagnesiumMagnesium +778.4%
Contains more PotassiumPotassium +335.8%
Contains more IronIron +226.1%
Contains more CopperCopper +745.1%
Contains more ZincZinc +502.4%
Contains more PhosphorusPhosphorus +445.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +212%
Contains more SeleniumSelenium +435.4%
Contains more CalciumCalcium +157.7%

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.
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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% 0.2% 0% 15% 15% 1.9% 6.6% 16% 0% 6% 14% 15%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +463.5%
Contains more Vitamin B3Vitamin B3 +8152.5%
Contains more Vitamin B5Vitamin B5 +927.3%
Contains more Vitamin B6Vitamin B6 +1794.4%
Contains more FolateFolate +1094.7%
Contains more CholineCholine +96.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
9% 4% 3% 83%
Protein: 9.04 g
Fats: 4.17 g
Carbs: 2.85 g
Water: 82.93 g
Other: 1.01 g
Contains more ProteinProtein +129.9%
Contains more FatsFats +1134.1%
Contains more CarbsCarbs +601.8%
Contains more OtherOther +200%
Contains more WaterWater +1653.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
22% 32% 46%
Saturated Fat: Sat. Fat 0.793 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 1.649 g
Contains more Mono. FatMonounsaturated fat +1544%
Contains more Poly. FatPolyunsaturated fat +1303.1%
Contains less Sat. FatSaturated Fat -82.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
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 Sunflower seeds Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) Opinion
Calories 584kcal 78kcal Sunflower seeds
Protein 20.78g 9.04g Sunflower seeds
Fats 51.46g 4.17g Sunflower seeds
Vitamin C 1.4mg 0.2mg Sunflower seeds
Net carbs 11.4g 1.95g Sunflower seeds
Carbs 20g 2.85g Sunflower seeds
Magnesium 325mg 37mg Sunflower seeds
Calcium 78mg 201mg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Potassium 645mg 148mg Sunflower seeds
Iron 5.25mg 1.61mg Sunflower seeds
Sugar 2.62g 0.6g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Fiber 8.6g 0.9g Sunflower seeds
Copper 1.8mg 0.213mg Sunflower seeds
Zinc 5mg 0.83mg Sunflower seeds
Phosphorus 660mg 121mg Sunflower seeds
Sodium 9mg 12mg Sunflower seeds
Vitamin A 50IU 0IU Sunflower seeds
Vitamin A 3µg 0µg Sunflower seeds
Vitamin E 35.17mg 0.01mg Sunflower seeds
Manganese 1.95mg 0.625mg Sunflower seeds
Selenium 53µg 9.9µg Sunflower seeds
Vitamin B1 1.48mg 0.06mg Sunflower seeds
Vitamin B2 0.355mg 0.063mg Sunflower seeds
Vitamin B3 8.335mg 0.101mg Sunflower seeds
Vitamin B5 1.13mg 0.11mg Sunflower seeds
Vitamin B6 1.345mg 0.071mg Sunflower seeds
Vitamin K 0µg 2.4µg Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Folate 227µg 19µg Sunflower seeds
Choline 55.1mg 28.1mg Sunflower seeds
Saturated Fat 4.455g 0.793g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Monounsaturated fat 18.528g 1.127g Sunflower seeds
Polyunsaturated fat 23.137g 1.649g Sunflower seeds
Tryptophan 0.348mg 0.123mg Sunflower seeds
Threonine 0.928mg 0.411mg Sunflower seeds
Isoleucine 1.139mg 0.444mg Sunflower seeds
Leucine 1.659mg 0.728mg Sunflower seeds
Lysine 0.937mg 0.462mg Sunflower seeds
Methionine 0.494mg 0.11mg Sunflower seeds
Phenylalanine 1.169mg 0.437mg Sunflower seeds
Valine 1.315mg 0.455mg Sunflower seeds
Histidine 0.632mg 0.225mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds
Omega-6 - Eicosadienoic acid 0g 0.003g Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
146%
Sunflower seeds
7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Minerals Daily Need Coverage Score
207%
Sunflower seeds
44%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Comparison summary

Which food is lower in Sugar?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated Fat (difference - 3.662g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 20)
Which food is cheaper?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower 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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172448/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.