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Tofu vs Seed - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Seed

  • Tofu has less Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Vitamin B3, Vitamin B1, Zinc, and Iron than Seed.
  • Seed covers your daily need of Fiber 136% more than Tofu.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Seeds, chia seeds, dried.

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Tofu vs 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
1
:
7
Seed
Contains less Sodium -56.3%
Contains more Iron +44%
Contains more Calcium +80.3%
Contains more Potassium +236.4%
Contains more Magnesium +1016.7%
Contains more Copper +378.8%
Contains more Zinc +472.5%
Contains more Phosphorus +786.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -56.3%
Contains more Iron +44%
Contains more Calcium +80.3%
Contains more Potassium +236.4%
Contains more Magnesium +1016.7%
Contains more Copper +378.8%
Contains more Zinc +472.5%
Contains more Phosphorus +786.6%

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
5
:
6
Seed
Contains more Vitamin A +57.4%
Contains more Vitamin C +1500%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%
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 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin A +57.4%
Contains more Vitamin C +1500%
Contains more Vitamin E +4900%
Contains more Vitamin B1 +665.4%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +4428.2%
Contains more Folate +226.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
35
Seed
Mineral Summary Score
58
Tofu
195
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 food.
Protein
48%
Tofu
99%
Seed
Carbohydrates
2%
Tofu
42%
Seed
Fats
22%
Tofu
142%
Seed

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.639g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Tofu Seed Opinion
Calories 76 486 Seed
Protein 8.08 16.54 Seed
Fats 4.78 30.74 Seed
Vitamin C 0.1 1.6 Seed
Carbs 1.87 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Tofu
Iron 5.36 7.72 Seed
Calcium 350 631 Seed
Potassium 121 407 Seed
Magnesium 30 335 Seed
Sugar 0.62 Seed
Fiber 0.3 34.4 Seed
Copper 0.193 0.924 Seed
Zinc 0.8 4.58 Seed
Starch
Phosphorus 97 860 Seed
Sodium 7 16 Tofu
Vitamin A 85 54 Tofu
Vitamin E 0.01 0.5 Seed
Vitamin D 0 Tofu
Vitamin B1 0.081 0.62 Seed
Vitamin B2 0.052 0.17 Seed
Vitamin B3 0.195 8.83 Seed
Vitamin B5 0.068 Tofu
Vitamin B6 0.047 Tofu
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 49 Seed
Trans Fat 0 0.14 Tofu
Saturated Fat 0.691 3.33 Tofu
Monounsaturated Fat 1.056 2.309 Seed
Polyunsaturated fat 2.699 23.665 Seed
Tryptophan 0.12 0.436 Seed
Threonine 0.402 0.709 Seed
Isoleucine 0.435 0.801 Seed
Leucine 0.713 1.371 Seed
Lysine 0.452 0.97 Seed
Methionine 0.108 0.588 Seed
Phenylalanine 0.428 1.016 Seed
Valine 0.446 0.95 Seed
Histidine 0.221 0.531 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.