Tofu vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are Tofu and Pumpkin seeds different?
- Tofu is higher in Calcium, Manganese, Phosphorus, and Vitamin B1, however, Pumpkin seeds are richer in Zinc, Fiber, Magnesium, Copper, and Potassium.
- Daily need coverage for Zinc from Pumpkin seeds is 79% higher.
- Tofu contains 12 times more Calcium than Pumpkin seeds. While Tofu contains 683mg of Calcium, Pumpkin seeds contain 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.
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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.
| Contains more CalciumCalcium | +1141.8% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains less SodiumSodium | -22.2% |
| Contains more ManganeseManganese | +138.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +351.7% |
| Contains more PotassiumPotassium | +287.8% |
| Contains more IronIron | +24.4% |
| Contains more CopperCopper | +82.5% |
| Contains more ZincZinc | +556.1% |
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.
| Contains more Vitamin AVitamin A | +167.7% |
| Contains more Vitamin B1Vitamin B1 | +364.7% |
| Contains more Vitamin B2Vitamin B2 | +96.2% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +137.5% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin CVitamin C | +50% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1451.8% |
| Contains more FatsFats | +122.5% |
| Contains more CarbsCarbs | +1833.5% |
| Contains more OtherOther | +171.4% |
~equal in
Protein
~18.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.261 g
Monounsaturated Fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated Fat | -65.6% |
| Contains more Mono. FatMonounsaturated Fat | +213.4% |
| Contains more Poly. FatPolyunsaturated fat | +79.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 446kcal |
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| Protein | 17.27g | 18.55g |
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| Fats | 8.72g | 19.4g |
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| Vitamin C | 0.2mg | 0.3mg |
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| Net carbs | 0.48g | 35.35g |
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| Carbs | 2.78g | 53.75g |
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| Magnesium | 58mg | 262mg |
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| Calcium | 683mg | 55mg |
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| Potassium | 237mg | 919mg |
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| Iron | 2.66mg | 3.31mg |
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| Fiber | 2.3g | 18.4g |
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| Copper | 0.378mg | 0.69mg |
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| Zinc | 1.57mg | 10.3mg |
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| Phosphorus | 190mg | 92mg |
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| Sodium | 14mg | 18mg |
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| Vitamin A | 166IU | 62IU |
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| Vitamin A | 3µg |
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| Manganese | 1.181mg | 0.496mg |
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| Selenium | 17.4µg |
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| Vitamin B1 | 0.158mg | 0.034mg |
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| Vitamin B2 | 0.102mg | 0.052mg |
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| Vitamin B3 | 0.381mg | 0.286mg |
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| Vitamin B5 | 0.133mg | 0.056mg |
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| Vitamin B6 | 0.092mg | 0.037mg |
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| Folate | 29µg | 9µg |
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| Saturated Fat | 1.261g | 3.67g |
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| Monounsaturated Fat | 1.925g | 6.032g |
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| Polyunsaturated fat | 4.921g | 8.844g |
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| Tryptophan | 0.235mg | 0.326mg |
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| Threonine | 0.785mg | 0.683mg |
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| Isoleucine | 0.849mg | 0.956mg |
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| Leucine | 1.392mg | 1.572mg |
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| Lysine | 0.883mg | 1.386mg |
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| Methionine | 0.211mg | 0.417mg |
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| Phenylalanine | 0.835mg | 0.924mg |
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| Valine | 0.87mg | 1.491mg |
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| Histidine | 0.431mg | 0.515mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
4%
Minerals Daily Need Coverage Score
87%
103%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 2.409g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.