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  6. Tofu vs. Seed

Tofu vs. Seed — In-Depth Nutrition Comparison

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Important differences between Tofu and Seed

  • Tofu has less Fiber, Phosphorus, Selenium, Manganese, Magnesium, Iron, Copper, Vitamin B3, Vitamin B1, and Zinc.
  • Seed's daily need coverage for Fiber is 128% more.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Seeds, chia seeds, dried.

Infographic

Tofu vs Seed 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
2
:
8
Seed
Seed
Contains less Sodium -12.5%
Contains more Iron +190.2%
Contains more Magnesium +477.6%
Contains more Phosphorus +352.6%
Contains more Potassium +71.7%
Contains more Zinc +191.7%
Contains more Copper +144.4%
Contains more Manganese +130.6%
Contains more Selenium +217.2%
Equal in Calcium - 631
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -12.5%
Contains more Iron +190.2%
Contains more Magnesium +477.6%
Contains more Phosphorus +352.6%
Contains more Potassium +71.7%
Contains more Zinc +191.7%
Contains more Copper +144.4%
Contains more Manganese +130.6%
Contains more Selenium +217.2%
Equal in Calcium - 631

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
4
:
6
Seed
Seed
Contains more Vitamin A +207.4%
Contains more Vitamin C +700%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +2217.6%
Contains more Folate +69%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +207.4%
Contains more Vitamin C +700%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +2217.6%
Contains more Folate +69%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Seed
Seed
Contains more Water +1104%
Contains more Fats +252.5%
Contains more Carbs +1415.1%
Contains more Other +242.9%
Equal in Protein - 16.54
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1104%
Contains more Fats +252.5%
Contains more Carbs +1415.1%
Contains more Other +242.9%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Seed
Seed
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +19.9%
Contains more Polyunsaturated fat +380.9%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +19.9%
Contains more Polyunsaturated fat +380.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Seed Opinion
Net carbs 0.48g 7.72g Seed
Protein 17.27g 16.54g Tofu
Fats 8.72g 30.74g Seed
Carbs 2.78g 42.12g Seed
Calories 144kcal 486kcal Seed
Fiber 2.3g 34.4g Seed
Calcium 683mg 631mg Tofu
Iron 2.66mg 7.72mg Seed
Magnesium 58mg 335mg Seed
Phosphorus 190mg 860mg Seed
Potassium 237mg 407mg Seed
Sodium 14mg 16mg Tofu
Zinc 1.57mg 4.58mg Seed
Copper 0.378mg 0.924mg Seed
Manganese 1.181mg 2.723mg Seed
Selenium 17.4µg 55.2µg Seed
Vitamin A 166IU 54IU Tofu
Vitamin E 0.5mg Seed
Vitamin C 0.2mg 1.6mg Seed
Vitamin B1 0.158mg 0.62mg Seed
Vitamin B2 0.102mg 0.17mg Seed
Vitamin B3 0.381mg 8.83mg Seed
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 29µg 49µg Seed
Tryptophan 0.235mg 0.436mg Seed
Threonine 0.785mg 0.709mg Tofu
Isoleucine 0.849mg 0.801mg Tofu
Leucine 1.392mg 1.371mg Tofu
Lysine 0.883mg 0.97mg Seed
Methionine 0.211mg 0.588mg Seed
Phenylalanine 0.835mg 1.016mg Seed
Valine 0.87mg 0.95mg Seed
Histidine 0.431mg 0.531mg Seed
Trans Fat 0g 0.14g Tofu
Saturated Fat 1.261g 3.33g Tofu
Monounsaturated Fat 1.925g 2.309g Seed
Polyunsaturated fat 4.921g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Tofu
35%
Seed
Minerals Daily Need Coverage Score
87%
Tofu
221%
Seed

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.069g)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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 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.

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. 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.