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  6. Sunflower seed vs. Tofu

Sunflower seed vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Sunflower seed and Tofu

  • Tofu has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Manganese, Folate, and Vitamin B3 than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Tofu.
  • Sunflower seed has 43 times more Vitamin B3 than Tofu. While Sunflower seed has 8.335mg of Vitamin B3, Tofu has only 0.195mg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dried and Tofu, raw, regular, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sunflower seed
Sunflower seed
7
:
3
Tofu
Tofu
Contains more Magnesium +983.3%
Contains more Phosphorus +580.4%
Contains more Potassium +433.1%
Contains more Zinc +525%
Contains more Copper +832.6%
Contains more Manganese +222.3%
Contains more Selenium +495.5%
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Equal in Iron - 5.36
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Magnesium +983.3%
Contains more Phosphorus +580.4%
Contains more Potassium +433.1%
Contains more Zinc +525%
Contains more Copper +832.6%
Contains more Manganese +222.3%
Contains more Selenium +495.5%
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Equal in Iron - 5.36

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.
Sunflower seed
Sunflower seed
8
:
2
Tofu
Tofu
Contains more Vitamin E +351600%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Folate +1413.3%
Contains more Vitamin A +70%
Contains more Vitamin K +∞%
Sunflower seed
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%
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 +351600%
Contains more Vitamin C +1300%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Folate +1413.3%
Contains more Vitamin A +70%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Tofu
Tofu
Contains more Protein +157.2%
Contains more Fats +976.6%
Contains more Carbs +969.5%
Contains more Other +320.8%
Contains more Water +1687.5%
Sunflower seed
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
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 +157.2%
Contains more Fats +976.6%
Contains more Carbs +969.5%
Contains more Other +320.8%
Contains more Water +1687.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +1654.5%
Contains more Polyunsaturated fat +757.2%
Contains less Saturated Fat -84.5%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +1654.5%
Contains more Polyunsaturated fat +757.2%
Contains less Saturated Fat -84.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price 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 1.57g Sunflower seed
Protein 20.78g 8.08g Sunflower seed
Fats 51.46g 4.78g Sunflower seed
Carbs 20g 1.87g Sunflower seed
Calories 584kcal 76kcal Sunflower seed
Sugar 2.62g 0.62g Tofu
Fiber 8.6g 0.3g Sunflower seed
Calcium 78mg 350mg Tofu
Iron 5.25mg 5.36mg Tofu
Magnesium 325mg 30mg Sunflower seed
Phosphorus 660mg 97mg Sunflower seed
Potassium 645mg 121mg Sunflower seed
Sodium 9mg 7mg Tofu
Zinc 5mg 0.8mg Sunflower seed
Copper 1.8mg 0.193mg Sunflower seed
Manganese 1.95mg 0.605mg Sunflower seed
Selenium 53µg 8.9µg Sunflower seed
Vitamin A 50IU 85IU Tofu
Vitamin A RAE 3µg Sunflower seed
Vitamin E 35.17mg 0.01mg Sunflower seed
Vitamin C 1.4mg 0.1mg Sunflower seed
Vitamin B1 1.48mg 0.081mg Sunflower seed
Vitamin B2 0.355mg 0.052mg Sunflower seed
Vitamin B3 8.335mg 0.195mg Sunflower seed
Vitamin B5 1.13mg 0.068mg Sunflower seed
Vitamin B6 1.345mg 0.047mg Sunflower seed
Folate 227µg 15µg Sunflower seed
Vitamin K 0µg 2.4µg Tofu
Tryptophan 0.348mg 0.12mg Sunflower seed
Threonine 0.928mg 0.402mg Sunflower seed
Isoleucine 1.139mg 0.435mg Sunflower seed
Leucine 1.659mg 0.713mg Sunflower seed
Lysine 0.937mg 0.452mg Sunflower seed
Methionine 0.494mg 0.108mg Sunflower seed
Phenylalanine 1.169mg 0.428mg Sunflower seed
Valine 1.315mg 0.446mg Sunflower seed
Histidine 0.632mg 0.221mg Sunflower seed
Saturated Fat 4.455g 0.691g Tofu
Omega-3 - EPA 0.014g 0g Sunflower seed
Monounsaturated Fat 18.528g 1.056g Sunflower seed
Polyunsaturated fat 23.137g 2.699g 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

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
156%
Sunflower seed
6%
Tofu
Minerals Daily Need Coverage Score
207%
Sunflower seed
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 3.764g)
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 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

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 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/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.