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Tofu vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between tofu and flax seeds?

  • Flax seeds are richer than tofu in vitamin B1, copper, fiber, magnesium, manganese, phosphorus, vitamin B6, zinc, selenium, and potassium.
  • Flax seeds' daily need coverage for vitamin B1 is 130% more.

We used Tofu, raw, regular, prepared with calcium sulfate and Seeds, flaxseed types in this article.

Infographic

Tofu vs Flax 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +37.3%
Contains less SodiumSodium -76.7%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +571.9%
Contains more CopperCopper +532.1%
Contains more ZincZinc +442.5%
Contains more PhosphorusPhosphorus +561.9%
Contains more ManganeseManganese +310.2%
Contains more SeleniumSelenium +185.4%
~equal in Iron ~5.73mg

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
0
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1929.6%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +1479.5%
Contains more Vitamin B5Vitamin B5 +1348.5%
Contains more Vitamin B6Vitamin B6 +906.4%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +480%
Contains more CholineCholine +173.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Flax seeds DV% diff.
Polyunsaturated fat 2.699g 28.73g 174%
Vitamin B1 0.081mg 1.644mg 130%
Copper 0.193mg 1.22mg 114%
Fiber 0.3g 27.3g 108%
Magnesium 30mg 392mg 86%
Manganese 0.605mg 2.482mg 82%
Phosphorus 97mg 642mg 78%
Fats 4.78g 42.16g 58%
Vitamin B6 0.047mg 0.473mg 33%
Zinc 0.8mg 4.34mg 32%
Selenium 8.9µg 25.4µg 30%
Calories 76kcal 534kcal 23%
Protein 8.08g 18.29g 20%
Potassium 121mg 813mg 20%
Vitamin B5 0.068mg 0.985mg 18%
Folate 15µg 87µg 18%
Vitamin B3 0.195mg 3.08mg 18%
Monounsaturated fat 1.056g 7.527g 16%
Saturated fat 0.691g 3.663g 14%
Calcium 350mg 255mg 10%
Choline 28.8mg 78.7mg 9%
Carbs 1.87g 28.88g 9%
Vitamin B2 0.052mg 0.161mg 8%
Iron 5.36mg 5.73mg 5%
Vitamin E 0.01mg 0.31mg 2%
Vitamin K 2.4µg 4.3µg 2%
Sodium 7mg 30mg 1%
Vitamin C 0.1mg 0.6mg 1%
Net carbs 1.57g 1.58g N/A
Sugar 0.62g 1.55g N/A
Tryptophan 0.12mg 0.297mg 0%
Threonine 0.402mg 0.766mg 0%
Isoleucine 0.435mg 0.896mg 0%
Leucine 0.713mg 1.235mg 0%
Lysine 0.452mg 0.862mg 0%
Methionine 0.108mg 0.37mg 0%
Phenylalanine 0.428mg 0.957mg 0%
Valine 0.446mg 1.072mg 0%
Histidine 0.221mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1114.8%
Contains more ProteinProtein +126.4%
Contains more FatsFats +782%
Contains more CarbsCarbs +1444.4%
Contains more OtherOther +415.3%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +612.8%
Contains more Poly. FatPolyunsaturated fat +964.5%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.