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  6. Tofu vs. Pumpkin seeds

Tofu vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between tofu and pumpkin seeds

  • Tofu has more calcium and iron; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, potassium, monounsaturated fat, and polyunsaturated fat.
  • Pumpkin seeds cover your daily zinc needs 86% more than tofu.
  • Pumpkin seeds have 6 times less calcium than tofu. Tofu has 350mg of calcium, while pumpkin seeds have 55mg.
  • Tofu contains less saturated fat.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Tofu vs Pumpkin seeds 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.
Tofu
Tofu
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +536.4%
Contains more IronIron +61.9%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +773.3%
Contains more PotassiumPotassium +659.5%
Contains more CopperCopper +257.5%
Contains more ZincZinc +1187.5%
~equal in Phosphorus ~92mg

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.
Tofu
Tofu
7
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%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +138.2%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +27%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Pumpkin seeds DV% diff.
Zinc 0.8mg 10.3mg 86%
Fiber 0.3g 18.4g 72%
Magnesium 30mg 262mg 55%
Copper 0.193mg 0.69mg 55%
Polyunsaturated fat 2.699g 8.844g 41%
Calcium 350mg 55mg 30%
Iron 5.36mg 3.31mg 26%
Potassium 121mg 919mg 23%
Fats 4.78g 19.4g 22%
Protein 8.08g 18.55g 21%
Calories 76kcal 446kcal 19%
Carbs 1.87g 53.75g 17%
Selenium 8.9µg 16%
Saturated fat 0.691g 3.67g 14%
Monounsaturated fat 1.056g 6.032g 12%
Manganese 0.605mg 0.496mg 5%
Choline 28.8mg 5%
Vitamin B1 0.081mg 0.034mg 4%
Folate 15µg 9µg 2%
Vitamin K 2.4µg 2%
Vitamin B6 0.047mg 0.037mg 1%
Vitamin B3 0.195mg 0.286mg 1%
Phosphorus 97mg 92mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 35.35g N/A
Sugar 0.62g N/A
Sodium 7mg 18mg 0%
Vitamin A 3µg 0%
Vitamin E 0.01mg 0%
Vitamin B2 0.052mg 0.052mg 0%
Vitamin B5 0.068mg 0.056mg 0%
Tryptophan 0.12mg 0.326mg 0%
Threonine 0.402mg 0.683mg 0%
Isoleucine 0.435mg 0.956mg 0%
Leucine 0.713mg 1.572mg 0%
Lysine 0.452mg 1.386mg 0%
Methionine 0.108mg 0.417mg 0%
Phenylalanine 0.428mg 0.924mg 0%
Valine 0.446mg 1.491mg 0%
Histidine 0.221mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1778.9%
Contains more ProteinProtein +129.6%
Contains more FatsFats +305.9%
Contains more CarbsCarbs +2774.3%
Contains more OtherOther +427.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -81.2%
Contains more Mono. FatMonounsaturated fat +471.2%
Contains more Poly. FatPolyunsaturated fat +227.7%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.