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  6. Tofu vs. Sunflower seeds

Tofu vs. Sunflower seeds — In-Depth Nutrition Comparison

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Summary of differences between tofu and sunflower seeds

  • Tofu has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, manganese, folate, and vitamin B3 than sunflower seeds.
  • Sunflower seeds cover your daily need for vitamin E, 234% more than tofu.

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

Infographic

Tofu vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +348.7%
Contains less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +983.3%
Contains more PotassiumPotassium +433.1%
Contains more CopperCopper +832.6%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +580.4%
Contains more ManganeseManganese +222.3%
Contains more SeleniumSelenium +495.5%
~equal in Iron ~5.25mg

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
1
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +351600%
Contains more Vitamin B1Vitamin B1 +1727.2%
Contains more Vitamin B2Vitamin B2 +582.7%
Contains more Vitamin B3Vitamin B3 +4174.4%
Contains more Vitamin B5Vitamin B5 +1561.8%
Contains more Vitamin B6Vitamin B6 +2761.7%
Contains more FolateFolate +1413.3%
Contains more CholineCholine +91.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sunflower seeds DV% diff.
Vitamin E 0.01mg 35.17mg 234%
Copper 0.193mg 1.8mg 179%
Polyunsaturated fat 2.699g 23.137g 136%
Vitamin B1 0.081mg 1.48mg 117%
Vitamin B6 0.047mg 1.345mg 100%
Selenium 8.9µg 53µg 80%
Phosphorus 97mg 660mg 80%
Fats 4.78g 51.46g 72%
Magnesium 30mg 325mg 70%
Manganese 0.605mg 1.95mg 58%
Folate 15µg 227µg 53%
Vitamin B3 0.195mg 8.335mg 51%
Monounsaturated fat 1.056g 18.528g 44%
Zinc 0.8mg 5mg 38%
Fiber 0.3g 8.6g 33%
Calcium 350mg 78mg 27%
Protein 8.08g 20.78g 25%
Calories 76kcal 584kcal 25%
Vitamin B2 0.052mg 0.355mg 23%
Vitamin B5 0.068mg 1.13mg 21%
Saturated fat 0.691g 4.455g 17%
Potassium 121mg 645mg 15%
Carbs 1.87g 20g 6%
Choline 28.8mg 55.1mg 5%
Vitamin K 2.4µg 0µg 2%
Vitamin C 0.1mg 1.4mg 1%
Iron 5.36mg 5.25mg 1%
Net carbs 1.57g 11.4g N/A
Sugar 0.62g 2.62g N/A
Sodium 7mg 9mg 0%
Vitamin A 3µg 0%
Tryptophan 0.12mg 0.348mg 0%
Threonine 0.402mg 0.928mg 0%
Isoleucine 0.435mg 1.139mg 0%
Leucine 0.713mg 1.659mg 0%
Lysine 0.452mg 0.937mg 0%
Methionine 0.108mg 0.494mg 0%
Phenylalanine 0.428mg 1.169mg 0%
Valine 0.446mg 1.315mg 0%
Histidine 0.221mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1687.5%
Contains more ProteinProtein +157.2%
Contains more FatsFats +976.6%
Contains more CarbsCarbs +969.5%
Contains more OtherOther +320.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +1654.5%
Contains more Poly. FatPolyunsaturated fat +757.2%

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.