Tofu vs. Pumpkin seed — In-Depth Nutrition Comparison
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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.
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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
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Calcium
+1141.8%
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Phosphorus
+106.5%
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Sodium
-22.2%
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Manganese
+138.1%
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Iron
+24.4%
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Magnesium
+351.7%
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Potassium
+287.8%
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Zinc
+556.1%
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Copper
+82.5%
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Calcium
+1141.8%
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Phosphorus
+106.5%
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Sodium
-22.2%
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Manganese
+138.1%
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Iron
+24.4%
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Magnesium
+351.7%
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Potassium
+287.8%
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Zinc
+556.1%
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Copper
+82.5%
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.
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Vitamin A
+167.7%
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Vitamin B1
+364.7%
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Vitamin B2
+96.2%
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Vitamin B3
+33.2%
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Vitamin B5
+137.5%
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Vitamin B6
+148.6%
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Folate
+222.2%
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Vitamin C
+50%
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Vitamin A
+167.7%
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Vitamin B1
+364.7%
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Vitamin B2
+96.2%
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Vitamin B3
+33.2%
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Vitamin B5
+137.5%
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Vitamin B6
+148.6%
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Folate
+222.2%
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Vitamin C
+50%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1451.8%
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Fats
+122.5%
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Carbs
+1833.5%
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Other
+171.4%
Equal in Protein - 18.55
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
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Water
+1451.8%
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Fats
+122.5%
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Carbs
+1833.5%
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Other
+171.4%
Equal in Protein - 18.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-65.6%
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Monounsaturated Fat
+213.4%
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Polyunsaturated fat
+79.7%
Saturated Fat:
1.261 g
Monounsaturated Fat:
1.925 g
Polyunsaturated fat:
4.921 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-65.6%
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Monounsaturated Fat
+213.4%
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Polyunsaturated 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 Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0.48g | 35.35g |
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Protein | 17.27g | 18.55g |
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Fats | 8.72g | 19.4g |
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Carbs | 2.78g | 53.75g |
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Calories | 144kcal | 446kcal |
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Fiber | 2.3g | 18.4g |
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Calcium | 683mg | 55mg |
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Iron | 2.66mg | 3.31mg |
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Magnesium | 58mg | 262mg |
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Phosphorus | 190mg | 92mg |
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Potassium | 237mg | 919mg |
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Sodium | 14mg | 18mg |
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Zinc | 1.57mg | 10.3mg |
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Copper | 0.378mg | 0.69mg |
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Manganese | 1.181mg | 0.496mg |
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Selenium | 17.4µg |
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Vitamin A | 166IU | 62IU |
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Vitamin A RAE | 3µg |
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Vitamin C | 0.2mg | 0.3mg |
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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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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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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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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
11%

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.