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Sunflower seed vs Tofu - In-Depth Nutrition Comparison

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Important differences between Sunflower seed and Tofu

  • Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Vitamin B3, Folate, and Manganese, however Tofu has more Calcium.
  • Sunflower seed's daily need coverage for Copper is 158% more.
  • Sunflower seed has 22 times more Vitamin B3 than Tofu. Sunflower seed has 8.335mg of Vitamin B3, while Tofu has 0.381mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +97.4%
Contains more Magnesium +460.3%
Contains more Phosphorus +247.4%
Contains more Potassium +172.2%
Contains less Sodium -35.7%
Contains more Zinc +218.5%
Contains more Copper +376.2%
Contains more Calcium +775.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +97.4%
Contains more Magnesium +460.3%
Contains more Phosphorus +247.4%
Contains more Potassium +172.2%
Contains less Sodium -35.7%
Contains more Zinc +218.5%
Contains more Copper +376.2%
Contains more Calcium +775.6%

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
:
1
Tofu
Contains more Vitamin C +600%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +2087.7%
Contains more Vitamin B5 +749.6%
Contains more Vitamin B6 +1362%
Contains more Folate +682.8%
Contains more Vitamin A +232%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +600%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +2087.7%
Contains more Vitamin B5 +749.6%
Contains more Vitamin B6 +1362%
Contains more Folate +682.8%
Contains more Vitamin A +232%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed 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 Sunflower seed Tofu Opinion
Net carbs 11.4g 0.48g Sunflower seed
Protein 20.78g 17.27g Sunflower seed
Fats 51.46g 8.72g Sunflower seed
Carbs 20g 2.78g Sunflower seed
Calories 584kcal 144kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Tofu
Fiber 8.6g 2.3g Sunflower seed
Calcium 78mg 683mg Tofu
Iron 5.25mg 2.66mg Sunflower seed
Magnesium 325mg 58mg Sunflower seed
Phosphorus 660mg 190mg Sunflower seed
Potassium 645mg 237mg Sunflower seed
Sodium 9mg 14mg Sunflower seed
Zinc 5mg 1.57mg Sunflower seed
Copper 1.8mg 0.378mg Sunflower seed
Vitamin A 50IU 166IU Tofu
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0.2mg Sunflower seed
Vitamin B1 1.48mg 0.158mg Sunflower seed
Vitamin B2 0.355mg 0.102mg Sunflower seed
Vitamin B3 8.335mg 0.381mg Sunflower seed
Vitamin B5 1.13mg 0.133mg Sunflower seed
Vitamin B6 1.345mg 0.092mg Sunflower seed
Folate 227µg 29µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.235mg Sunflower seed
Threonine 0.928mg 0.785mg Sunflower seed
Isoleucine 1.139mg 0.849mg Sunflower seed
Leucine 1.659mg 1.392mg Sunflower seed
Lysine 0.937mg 0.883mg Sunflower seed
Methionine 0.494mg 0.211mg Sunflower seed
Phenylalanine 1.169mg 0.835mg Sunflower seed
Valine 1.315mg 0.87mg Sunflower seed
Histidine 0.632mg 0.431mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 1.261g Tofu
Monounsaturated Fat 18.528g 1.925g Sunflower seed
Polyunsaturated fat 23.137g 4.921g Sunflower seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
11
Tofu
Mineral Summary Score
191
Sunflower seed
77
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 food.
Protein
125%
Sunflower seed
104%
Tofu
Carbohydrates
20%
Sunflower seed
3%
Tofu
Fats
238%
Sunflower seed
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 3.194g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

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

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.