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Tofu vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Tofu and Seed

  • Tofu has less Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Vitamin B3, Vitamin B1, Zinc, and Iron than Seed.
  • Seed covers your daily need of Fiber 136% more than Tofu.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Seeds, chia seeds, dried.

Infographic

Tofu vs Seed 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
1
:
9
Seed
Contains less Sodium -56.3%
Contains more Calcium +80.3%
Contains more Iron +44%
Contains more Magnesium +1016.7%
Contains more Phosphorus +786.6%
Contains more Potassium +236.4%
Contains more Zinc +472.5%
Contains more Copper +378.8%
Contains more Manganese +350.1%
Contains more Selenium +520.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -56.3%
Contains more Calcium +80.3%
Contains more Iron +44%
Contains more Magnesium +1016.7%
Contains more Phosphorus +786.6%
Contains more Potassium +236.4%
Contains more Zinc +472.5%
Contains more Copper +378.8%
Contains more Manganese +350.1%
Contains more Selenium +520.2%

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
6
:
6
Seed
Contains more Vitamin A +57.4%
Contains more Vitamin E +4900%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 16% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0% 0%
Contains more Vitamin A +57.4%
Contains more Vitamin E +4900%
Contains more Vitamin C +1500%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
:
4
Seed
Contains more Water +1357.8%
Contains more Protein +104.7%
Contains more Fats +543.1%
Contains more Carbs +2152.4%
Contains more Other +566.7%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1357.8%
Contains more Protein +104.7%
Contains more Fats +543.1%
Contains more Carbs +2152.4%
Contains more Other +566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
1
:
2
Seed
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +118.7%
Contains more Polyunsaturated fat +776.8%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -79.2%
Contains more Monounsaturated Fat +118.7%
Contains more Polyunsaturated fat +776.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Seed Opinion
Net carbs 1.57g 7.72g Seed
Protein 8.08g 16.54g Seed
Fats 4.78g 30.74g Seed
Carbs 1.87g 42.12g Seed
Calories 76kcal 486kcal Seed
Sugar 0.62g Seed
Fiber 0.3g 34.4g Seed
Calcium 350mg 631mg Seed
Iron 5.36mg 7.72mg Seed
Magnesium 30mg 335mg Seed
Phosphorus 97mg 860mg Seed
Potassium 121mg 407mg Seed
Sodium 7mg 16mg Tofu
Zinc 0.8mg 4.58mg Seed
Copper 0.193mg 0.924mg Seed
Manganese 0.605mg 2.723mg Seed
Selenium 8.9µg 55.2µg Seed
Vitamin A 85IU 54IU Tofu
Vitamin E 0.01mg 0.5mg Seed
Vitamin C 0.1mg 1.6mg Seed
Vitamin B1 0.081mg 0.62mg Seed
Vitamin B2 0.052mg 0.17mg Seed
Vitamin B3 0.195mg 8.83mg Seed
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Folate 15µg 49µg Seed
Choline 28.8mg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.436mg Seed
Threonine 0.402mg 0.709mg Seed
Isoleucine 0.435mg 0.801mg Seed
Leucine 0.713mg 1.371mg Seed
Lysine 0.452mg 0.97mg Seed
Methionine 0.108mg 0.588mg Seed
Phenylalanine 0.428mg 1.016mg Seed
Valine 0.446mg 0.95mg Seed
Histidine 0.221mg 0.531mg Seed
Trans Fat 0g 0.14g Tofu
Saturated Fat 0.691g 3.33g Tofu
Monounsaturated Fat 1.056g 2.309g Seed
Polyunsaturated fat 2.699g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
7%
Tofu
32%
Seed
Minerals Daily Need Coverage Score
59%
Tofu
221%
Seed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.639g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.