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  6. Tofu vs. Poppy seed

Tofu vs. Poppy seed — In-Depth Nutrition Comparison

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How are tofu and poppy seed different?

  • Poppy seed has more manganese, copper, phosphorus, iron, calcium, magnesium, fiber, vitamin B1, and zinc than tofu.
  • Daily need coverage for manganese for poppy seed is 240% higher.
  • Tofu has less saturated fat.

Tofu, raw, firm, prepared with calcium sulfate and Spices, poppy seed are the varieties used in this article.

Infographic

Tofu vs Poppy seed infographic
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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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -46.2%
Contains more SeleniumSelenium +28.9%
Contains more MagnesiumMagnesium +498.3%
Contains more CalciumCalcium +110.5%
Contains more PotassiumPotassium +203.4%
Contains more IronIron +266.9%
Contains more CopperCopper +330.4%
Contains more ZincZinc +403.2%
Contains more PhosphorusPhosphorus +357.9%
Contains more ManganeseManganese +467.9%

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B3Vitamin B3 +135.2%
Contains more Vitamin B5Vitamin B5 +143.6%
Contains more Vitamin B6Vitamin B6 +168.5%
Contains more FolateFolate +182.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.1mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Poppy seed DV% diff.
Manganese 1.181mg 6.707mg 240%
Polyunsaturated fat 4.921g 28.569g 158%
Copper 0.378mg 1.627mg 139%
Phosphorus 190mg 870mg 97%
Iron 2.66mg 9.76mg 89%
Calcium 683mg 1438mg 76%
Fiber 2.3g 19.5g 69%
Magnesium 58mg 347mg 69%
Vitamin B1 0.158mg 0.854mg 58%
Zinc 1.57mg 7.9mg 58%
Fats 8.72g 41.56g 51%
Calories 144kcal 525kcal 19%
Saturated fat 1.261g 4.517g 15%
Potassium 237mg 719mg 14%
Folate 29µg 82µg 13%
Vitamin E 1.77mg 12%
Vitamin B6 0.092mg 0.247mg 12%
Monounsaturated fat 1.925g 5.982g 10%
Carbs 2.78g 28.13g 8%
Selenium 17.4µg 13.5µg 7%
Vitamin B5 0.133mg 0.324mg 4%
Vitamin B3 0.381mg 0.896mg 3%
Choline 8.8mg 2%
Sodium 14mg 26mg 1%
Vitamin C 0.2mg 1mg 1%
Protein 17.27g 17.99g 1%
Net carbs 0.48g 8.63g N/A
Sugar 2.99g N/A
Vitamin B2 0.102mg 0.1mg 0%
Tryptophan 0.235mg 0.184mg 0%
Threonine 0.785mg 0.686mg 0%
Isoleucine 0.849mg 0.819mg 0%
Leucine 1.392mg 1.321mg 0%
Lysine 0.883mg 0.952mg 0%
Methionine 0.211mg 0.502mg 0%
Phenylalanine 0.835mg 0.758mg 0%
Valine 0.87mg 1.095mg 0%
Histidine 0.431mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
1
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1073.6%
Contains more FatsFats +376.6%
Contains more CarbsCarbs +911.9%
Contains more OtherOther +355%
~equal in Protein ~17.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +210.8%
Contains more Poly. FatPolyunsaturated fat +480.6%

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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/172475/nutrients
  2. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.