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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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin KVitamin K +∞%
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 A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sesame DV% diff.
Copper 0.193mg 4.082mg 432%
Polyunsaturated fat 2.699g 21.773g 127%
Iron 5.36mg 14.55mg 115%
Manganese 0.605mg 2.46mg 81%
Magnesium 30mg 351mg 76%
Phosphorus 97mg 629mg 76%
Fats 4.78g 49.67g 69%
Calcium 350mg 975mg 63%
Zinc 0.8mg 7.75mg 63%
Vitamin B1 0.081mg 0.791mg 59%
Vitamin B6 0.047mg 0.79mg 57%
Fiber 0.3g 11.8g 46%
Selenium 8.9µg 34.4µg 46%
Monounsaturated fat 1.056g 18.759g 44%
Saturated fat 0.691g 6.957g 28%
Vitamin B3 0.195mg 4.515mg 27%
Calories 76kcal 573kcal 25%
Folate 15µg 97µg 21%
Protein 8.08g 17.73g 19%
Vitamin B2 0.052mg 0.247mg 15%
Potassium 121mg 468mg 10%
Carbs 1.87g 23.45g 7%
Vitamin E 0.01mg 0.25mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 28.8mg 25.6mg 1%
Protein per 100 calories 11g 3.1g N/A
Calories per 10 g protein 94kcal 323kcal N/A
Weight per 100 calories 132g 17g N/A
Unsaturated / Saturated Fat ratio 5.4 5.8 N/A
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 11.65g N/A
Sugar 0.62g 0.3g N/A
Sodium 7mg 11mg 0%
Vitamin B5 0.068mg 0.05mg 0%
Tryptophan 0.12mg 0.388mg 0%
Threonine 0.402mg 0.736mg 0%
Isoleucine 0.435mg 0.763mg 0%
Leucine 0.713mg 1.358mg 0%
Lysine 0.452mg 0.569mg 0%
Methionine 0.108mg 0.586mg 0%
Phenylalanine 0.428mg 0.94mg 0%
Valine 0.446mg 0.99mg 0%
Histidine 0.221mg 0.522mg 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
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%

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.