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  6. Sunflower seeds vs. Tofu

Sunflower seeds vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between sunflower seeds and tofu

  • Tofu has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than tofu.
  • Sunflower seeds have 43 times more vitamin B3 than tofu. While sunflower seeds have 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 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +433.1%
Contains more CopperCopper +832.6%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +580.4%
Contains more ManganeseManganese +222.3%
Contains more SeleniumSelenium +495.5%
Contains more CalciumCalcium +348.7%
Contains less SodiumSodium -22.2%
~equal in Iron ~5.36mg

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% 1% 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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +1727.2%
Contains more Vitamin B2Vitamin B2 +582.7%
Contains more Vitamin B3Vitamin B3 +4174.4%
Contains more Vitamin B5Vitamin B5 +1561.8%
Contains more Vitamin B6Vitamin B6 +2761.7%
Contains more FolateFolate +1413.3%
Contains more CholineCholine +91.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Tofu DV% diff.
Vitamin E 35.17mg 0.01mg 234%
Copper 1.8mg 0.193mg 179%
Polyunsaturated fat 23.137g 2.699g 136%
Vitamin B1 1.48mg 0.081mg 117%
Vitamin B6 1.345mg 0.047mg 100%
Selenium 53µg 8.9µg 80%
Phosphorus 660mg 97mg 80%
Fats 51.46g 4.78g 72%
Magnesium 325mg 30mg 70%
Manganese 1.95mg 0.605mg 58%
Folate 227µg 15µg 53%
Vitamin B3 8.335mg 0.195mg 51%
Monounsaturated fat 18.528g 1.056g 44%
Zinc 5mg 0.8mg 38%
Fiber 8.6g 0.3g 33%
Calcium 78mg 350mg 27%
Protein 20.78g 8.08g 25%
Calories 584kcal 76kcal 25%
Vitamin B2 0.355mg 0.052mg 23%
Vitamin B5 1.13mg 0.068mg 21%
Saturated fat 4.455g 0.691g 17%
Potassium 645mg 121mg 15%
Carbs 20g 1.87g 6%
Choline 55.1mg 28.8mg 5%
Vitamin K 0µg 2.4µg 2%
Vitamin C 1.4mg 0.1mg 1%
Iron 5.25mg 5.36mg 1%
Net carbs 11.4g 1.57g N/A
Sugar 2.62g 0.62g N/A
Sodium 9mg 7mg 0%
Vitamin A 3µg 0%
Tryptophan 0.348mg 0.12mg 0%
Threonine 0.928mg 0.402mg 0%
Isoleucine 1.139mg 0.435mg 0%
Leucine 1.659mg 0.713mg 0%
Lysine 0.937mg 0.452mg 0%
Methionine 0.494mg 0.108mg 0%
Phenylalanine 1.169mg 0.428mg 0%
Valine 1.315mg 0.446mg 0%
Histidine 0.632mg 0.221mg 0%
Omega-3 - EPA 0.014g 0g N/A

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
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 ProteinProtein +157.2%
Contains more FatsFats +976.6%
Contains more CarbsCarbs +969.5%
Contains more OtherOther +320.8%
Contains more WaterWater +1687.5%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +1654.5%
Contains more Poly. FatPolyunsaturated fat +757.2%
Contains less Sat. FatSaturated fat -84.5%

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/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.