Tofu vs. Pumpkin seed — In-Depth Nutrition Comparison
How are Tofu and Pumpkin seed different?
- Tofu is higher in Calcium, Manganese, Phosphorus, and Vitamin B1, however, Pumpkin seed is richer in Zinc, Fiber, Magnesium, Copper, and Potassium.
- Daily need coverage for Zinc from Pumpkin seed is 79% higher.
- Tofu contains 12 times more Calcium than Pumpkin seed. While Tofu contains 683mg of Calcium, Pumpkin seed contains only 55mg.
- Tofu has less Saturated Fat.
Tofu, raw, firm, prepared with calcium sulfate and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.
Fat Type Comparison
Comparison summary table
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Glycemic Index|
|Lower in price|
|Rich in vitamins|
|Lower in Sugar||Equal|
|Lower in Cholesterol||Equal|
|Rich in minerals||Equal|
All nutrients comparison - raw data values
|Vitamin A RAE||3µg|
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low Glycemic Index diet|