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  6. Sunflower seeds vs. Tofu

Sunflower seeds vs. Tofu — In-Depth Nutrition Comparison

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Important differences between Sunflower seeds and Tofu

  • Sunflower seeds have more Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Vitamin B3, Folate, and Manganese, however, Tofu have more Calcium.
  • Sunflower seeds' daily need coverage for Copper is 158% more.
  • Sunflower seeds have 22 times more Vitamin B3 than Tofu. Sunflower seeds have 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 seeds 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.
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%
Tofu
Tofu
1
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 +460.3%
Contains more PotassiumPotassium +172.2%
Contains more IronIron +97.4%
Contains more CopperCopper +376.2%
Contains more ZincZinc +218.5%
Contains more PhosphorusPhosphorus +247.4%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +65.1%
Contains more SeleniumSelenium +204.6%
Contains more CalciumCalcium +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" 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%
Tofu
Tofu
1
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 CVitamin C +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +836.7%
Contains more Vitamin B2Vitamin B2 +248%
Contains more Vitamin B3Vitamin B3 +2087.7%
Contains more Vitamin B5Vitamin B5 +749.6%
Contains more Vitamin B6Vitamin B6 +1362%
Contains more FolateFolate +682.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +232%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
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 ProteinProtein +20.3%
Contains more FatsFats +490.1%
Contains more CarbsCarbs +619.4%
Contains more OtherOther +116.4%
Contains more WaterWater +1376.3%

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
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 +862.5%
Contains more Poly. FatPolyunsaturated fat +370.2%
Contains less Sat. FatSaturated Fat -71.7%

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
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 Opinion
Calories 584kcal 144kcal Sunflower seeds
Protein 20.78g 17.27g Sunflower seeds
Fats 51.46g 8.72g Sunflower seeds
Vitamin C 1.4mg 0.2mg Sunflower seeds
Net carbs 11.4g 0.48g Sunflower seeds
Carbs 20g 2.78g Sunflower seeds
Magnesium 325mg 58mg Sunflower seeds
Calcium 78mg 683mg Tofu
Potassium 645mg 237mg Sunflower seeds
Iron 5.25mg 2.66mg Sunflower seeds
Sugar 2.62g Tofu
Fiber 8.6g 2.3g Sunflower seeds
Copper 1.8mg 0.378mg Sunflower seeds
Zinc 5mg 1.57mg Sunflower seeds
Phosphorus 660mg 190mg Sunflower seeds
Sodium 9mg 14mg Sunflower seeds
Vitamin A 50IU 166IU Tofu
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg 1.181mg Sunflower seeds
Selenium 53µg 17.4µg Sunflower seeds
Vitamin B1 1.48mg 0.158mg Sunflower seeds
Vitamin B2 0.355mg 0.102mg Sunflower seeds
Vitamin B3 8.335mg 0.381mg Sunflower seeds
Vitamin B5 1.13mg 0.133mg Sunflower seeds
Vitamin B6 1.345mg 0.092mg Sunflower seeds
Folate 227µg 29µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 4.455g 1.261g Tofu
Monounsaturated Fat 18.528g 1.925g Sunflower seeds
Polyunsaturated fat 23.137g 4.921g Sunflower seeds
Tryptophan 0.348mg 0.235mg Sunflower seeds
Threonine 0.928mg 0.785mg Sunflower seeds
Isoleucine 1.139mg 0.849mg Sunflower seeds
Leucine 1.659mg 1.392mg Sunflower seeds
Lysine 0.937mg 0.883mg Sunflower seeds
Methionine 0.494mg 0.211mg Sunflower seeds
Phenylalanine 1.169mg 0.835mg Sunflower seeds
Valine 1.315mg 0.87mg Sunflower seeds
Histidine 0.632mg 0.431mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds 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
146%
Sunflower seeds
10%
Tofu
Minerals Daily Need Coverage Score
207%
Sunflower seeds
87%
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 seeds
Sunflower seeds contains less Sodium (difference - 5mg)
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 - 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.