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Tofu vs Pumpkin seed - In-Depth Nutrition Comparison

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Significant differences between Tofu and Pumpkin seed

  • Tofu has more Calcium and Iron, however Pumpkin seed is richer in Zinc, Fiber, Magnesium, Copper, Potassium, Polyunsaturated fat and Monounsaturated Fat.
  • Pumpkin seed covers your daily Zinc needs 86% more than Tofu.
  • Pumpkin seed has 6 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Pumpkin seed has 55mg.
  • Tofu contains less Saturated Fat.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Tofu vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Equal in Phosphorus - 92
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +61.9%
Contains more Calcium +536.4%
Contains less Sodium -61.1%
Contains more Potassium +659.5%
Contains more Magnesium +773.3%
Contains more Copper +257.5%
Contains more Zinc +1187.5%
Equal in Phosphorus - 92

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
7
:
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Folate +66.7%
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Equal in Vitamin B2 - 0.052
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin A +37.1%
Contains more Vitamin B1 +138.2%
Contains more Vitamin B5 +21.4%
Contains more Vitamin B6 +27%
Contains more Folate +66.7%
Contains more Vitamin C +200%
Contains more Vitamin B3 +46.7%
Equal in Vitamin B2 - 0.052

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
4
Pumpkin seed
Mineral Summary Score
58
Tofu
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
48%
Tofu
111%
Pumpkin seed
Carbohydrates
2%
Tofu
54%
Pumpkin seed
Fats
22%
Tofu
90%
Pumpkin seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.979g)
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 - $2.2)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.62g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Pumpkin seed Opinion
Calories 76 446 Pumpkin seed
Protein 8.08 18.55 Pumpkin seed
Fats 4.78 19.4 Pumpkin seed
Vitamin C 0.1 0.3 Pumpkin seed
Carbs 1.87 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.31 Tofu
Calcium 350 55 Tofu
Potassium 121 919 Pumpkin seed
Magnesium 30 262 Pumpkin seed
Sugars 0.62 Pumpkin seed
Fiber 0.3 18.4 Pumpkin seed
Copper 0.193 0.69 Pumpkin seed
Zinc 0.8 10.3 Pumpkin seed
Starch
Phosphorus 97 92 Tofu
Sodium 7 18 Tofu
Vitamin A 85 62 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.034 Tofu
Vitamin B2 0.052 0.052
Vitamin B3 0.195 0.286 Pumpkin seed
Vitamin B5 0.068 0.056 Tofu
Vitamin B6 0.047 0.037 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 9 Tofu
Trans Fat 0 Pumpkin seed
Saturated Fat 0.691 3.67 Tofu
Monounsaturated Fat 1.056 6.032 Pumpkin seed
Polyunsaturated fat 2.699 8.844 Pumpkin seed
Tryptophan 0.12 0.326 Pumpkin seed
Threonine 0.402 0.683 Pumpkin seed
Isoleucine 0.435 0.956 Pumpkin seed
Leucine 0.713 1.572 Pumpkin seed
Lysine 0.452 1.386 Pumpkin seed
Methionine 0.108 0.417 Pumpkin seed
Phenylalanine 0.428 0.924 Pumpkin seed
Valine 0.446 1.491 Pumpkin seed
Histidine 0.221 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.