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  6. Tofu vs. Sesame

Tofu vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between Tofu and Sesame

  • The amount of Copper, Iron, Manganese, Magnesium, Phosphorus, Zinc, Calcium, Vitamin B1, Vitamin B6, and Selenium in Sesame is higher than in Tofu.
  • Sesame covers your daily Copper needs 432% more than Tofu.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Seeds, sesame seeds, whole, dried.

Infographic

Tofu vs Sesame 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
1
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%
Sesame
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +1070%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +286.8%
Contains more IronIron +171.5%
Contains more CopperCopper +2015%
Contains more ZincZinc +868.8%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +306.6%
Contains more SeleniumSelenium +286.5%

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
5
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% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Sesame
Sesame
6
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +844.4%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +12.5%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +876.5%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +2215.4%
Contains more Vitamin B6Vitamin B6 +1580.9%
Contains more FolateFolate +546.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1702.8%
Contains more ProteinProtein +119.4%
Contains more FatsFats +939.1%
Contains more CarbsCarbs +1154%
Contains more OtherOther +519.4%

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
Sesame
Sesame
2
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -90.1%
Contains more Mono. FatMonounsaturated Fat +1676.4%
Contains more Poly. FatPolyunsaturated fat +706.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Sesame Opinion
Calories 76kcal 573kcal Sesame
Protein 8.08g 17.73g Sesame
Fats 4.78g 49.67g Sesame
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 11.65g Sesame
Carbs 1.87g 23.45g Sesame
Magnesium 30mg 351mg Sesame
Calcium 350mg 975mg Sesame
Potassium 121mg 468mg Sesame
Iron 5.36mg 14.55mg Sesame
Sugar 0.62g 0.3g Sesame
Fiber 0.3g 11.8g Sesame
Copper 0.193mg 4.082mg Sesame
Zinc 0.8mg 7.75mg Sesame
Phosphorus 97mg 629mg Sesame
Sodium 7mg 11mg Tofu
Vitamin A 85IU 9IU Tofu
Vitamin E 0.01mg 0.25mg Sesame
Manganese 0.605mg 2.46mg Sesame
Selenium 8.9µg 34.4µg Sesame
Vitamin B1 0.081mg 0.791mg Sesame
Vitamin B2 0.052mg 0.247mg Sesame
Vitamin B3 0.195mg 4.515mg Sesame
Vitamin B5 0.068mg 0.05mg Tofu
Vitamin B6 0.047mg 0.79mg Sesame
Vitamin K 2.4µg 0µg Tofu
Folate 15µg 97µg Sesame
Choline 28.8mg 25.6mg Tofu
Saturated Fat 0.691g 6.957g Tofu
Monounsaturated Fat 1.056g 18.759g Sesame
Polyunsaturated fat 2.699g 21.773g Sesame
Tryptophan 0.12mg 0.388mg Sesame
Threonine 0.402mg 0.736mg Sesame
Isoleucine 0.435mg 0.763mg Sesame
Leucine 0.713mg 1.358mg Sesame
Lysine 0.452mg 0.569mg Sesame
Methionine 0.108mg 0.586mg Sesame
Phenylalanine 0.428mg 0.94mg Sesame
Valine 0.446mg 0.99mg Sesame
Histidine 0.221mg 0.522mg Sesame

Which food is preferable for your diet?

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

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
47%
Sesame
Minerals Daily Need Coverage Score
59%
Tofu
348%
Sesame

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 6.266g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $4)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.32g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.