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  6. Tofu vs. Pumpkin seeds

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 for 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.

Infographic

Tofu vs Pumpkin seeds infographic
Infographic link

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
5
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
Tofu
Tofu
6
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Pumpkin seeds DV% diff.
Zinc 1.57mg 10.3mg 79%
Fiber 2.3g 18.4g 64%
Calcium 683mg 55mg 63%
Magnesium 58mg 262mg 49%
Copper 0.378mg 0.69mg 35%
Selenium 17.4µg 32%
Manganese 1.181mg 0.496mg 30%
Polyunsaturated fat 4.921g 8.844g 26%
Potassium 237mg 919mg 20%
Carbs 2.78g 53.75g 17%
Fats 8.72g 19.4g 16%
Calories 144kcal 446kcal 15%
Phosphorus 190mg 92mg 14%
Saturated fat 1.261g 3.67g 11%
Monounsaturated fat 1.925g 6.032g 10%
Vitamin B1 0.158mg 0.034mg 10%
Iron 2.66mg 3.31mg 8%
Folate 29µg 9µg 5%
Vitamin B6 0.092mg 0.037mg 4%
Vitamin B2 0.102mg 0.052mg 4%
Protein 17.27g 18.55g 3%
Vitamin B5 0.133mg 0.056mg 2%
Vitamin B3 0.381mg 0.286mg 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 0.48g 35.35g N/A
Sodium 14mg 18mg 0%
Vitamin A 3µg 0%
Tryptophan 0.235mg 0.326mg 0%
Threonine 0.785mg 0.683mg 0%
Isoleucine 0.849mg 0.956mg 0%
Leucine 1.392mg 1.572mg 0%
Lysine 0.883mg 1.386mg 0%
Methionine 0.211mg 0.417mg 0%
Phenylalanine 0.835mg 0.924mg 0%
Valine 0.87mg 1.491mg 0%
Histidine 0.431mg 0.515mg 0%

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
19% 19% 54% 5% 4%
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
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
20% 33% 48%
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%

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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. Pumpkin seeds - 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.