Tofu vs. Pumpkin — In-Depth Nutrition Comparison
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How are tofu and pumpkin different?
- Tofu is higher in iron, calcium, manganese, selenium, phosphorus, and copper; however, pumpkin is richer in vitamin A, vitamin C, vitamin E, and potassium.
- Daily need coverage for vitamin A for pumpkin is 169% higher.
- Tofu contains 30 times more selenium than pumpkin. While tofu contains 8.9µg of selenium, pumpkin contains only 0.3µg.
- Tofu has a lower glycemic index (15) than pumpkin (52).
Tofu, raw, regular, prepared with calcium sulfate and Pumpkin, raw are the varieties used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +1566.7% |
| Contains more IronIron | +570% |
| Contains more CopperCopper | +52% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +120.5% |
| Contains more ManganeseManganese | +384% |
| Contains more SeleniumSelenium | +2866.7% |
| Contains more PotassiumPotassium | +181% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +62% |
| Contains more Vitamin KVitamin K | +118.2% |
| Contains more CholineCholine | +251.2% |
| Contains more Vitamin CVitamin C | +8900% |
| Contains more Vitamin EVitamin E | +10500% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +207.7% |
| Contains more Vitamin B5Vitamin B5 | +338.2% |
| Contains more Vitamin B6Vitamin B6 | +29.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.8mg | 57% |
| Vitamin A | 426µg | 47% | |
| Calcium | 350mg | 21mg | 33% |
| Manganese | 0.605mg | 0.125mg | 21% |
| Polyunsaturated fat | 2.699g | 0.005g | 18% |
| Selenium | 8.9µg | 0.3µg | 16% |
| Protein | 8.08g | 1g | 14% |
| Vitamin C | 0.1mg | 9mg | 10% |
| Phosphorus | 97mg | 44mg | 8% |
| Copper | 0.193mg | 0.127mg | 7% |
| Fats | 4.78g | 0.1g | 7% |
| Vitamin E | 0.01mg | 1.06mg | 7% |
| Potassium | 121mg | 340mg | 6% |
| Vitamin B5 | 0.068mg | 0.298mg | 5% |
| Magnesium | 30mg | 12mg | 4% |
| Vitamin B2 | 0.052mg | 0.11mg | 4% |
| Choline | 28.8mg | 8.2mg | 4% |
| Zinc | 0.8mg | 0.32mg | 4% |
| Calories | 76kcal | 26kcal | 3% |
| Monounsaturated fat | 1.056g | 0.013g | 3% |
| Saturated fat | 0.691g | 0.052g | 3% |
| Vitamin B1 | 0.081mg | 0.05mg | 3% |
| Vitamin B3 | 0.195mg | 0.6mg | 3% |
| Carbs | 1.87g | 6.5g | 2% |
| Vitamin B6 | 0.047mg | 0.061mg | 1% |
| Vitamin K | 2.4µg | 1.1µg | 1% |
| Fiber | 0.3g | 0.5g | 1% |
| Net carbs | 1.57g | 6g | N/A |
| Sugar | 0.62g | 2.76g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Folate | 15µg | 16µg | 0% |
| Tryptophan | 0.12mg | 0.012mg | 0% |
| Threonine | 0.402mg | 0.029mg | 0% |
| Isoleucine | 0.435mg | 0.031mg | 0% |
| Leucine | 0.713mg | 0.046mg | 0% |
| Lysine | 0.452mg | 0.054mg | 0% |
| Methionine | 0.108mg | 0.011mg | 0% |
| Phenylalanine | 0.428mg | 0.032mg | 0% |
| Valine | 0.446mg | 0.035mg | 0% |
| Histidine | 0.221mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +708% |
| Contains more FatsFats | +4680% |
| Contains more CarbsCarbs | +247.6% |
| Contains more OtherOther | +11.1% |
~equal in
Water
~91.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8023.1% |
| Contains more Poly. FatPolyunsaturated fat | +53880% |
| Contains less Sat. FatSaturated fat | -92.5% |