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  6. Tofu vs. Flax seeds

Tofu vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between tofu and flax seeds?

  • Tofu is richer in calcium, yet flax seeds are richer in vitamin B1, fiber, copper, magnesium, phosphorus, manganese, iron, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 124% higher.
  • Tofu has 3 times more calcium than flax seeds. Tofu has 683mg of calcium, while flax seeds have 255mg.

We used Tofu, raw, firm, prepared with calcium sulfate and Seeds, flaxseed types in this comparison.

Infographic

Tofu vs Flax 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
2
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +167.8%
Contains less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +575.9%
Contains more PotassiumPotassium +243%
Contains more IronIron +115.4%
Contains more CopperCopper +222.8%
Contains more ZincZinc +176.4%
Contains more PhosphorusPhosphorus +237.9%
Contains more ManganeseManganese +110.2%
Contains more SeleniumSelenium +46%

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
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 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +940.5%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin B3Vitamin B3 +708.4%
Contains more Vitamin B5Vitamin B5 +640.6%
Contains more Vitamin B6Vitamin B6 +414.1%
Contains more FolateFolate +200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Flax seeds DV% diff.
Polyunsaturated fat 4.921g 28.73g 159%
Vitamin B1 0.158mg 1.644mg 124%
Fiber 2.3g 27.3g 100%
Copper 0.378mg 1.22mg 94%
Magnesium 58mg 392mg 80%
Phosphorus 190mg 642mg 65%
Manganese 1.181mg 2.482mg 57%
Fats 8.72g 42.16g 51%
Calcium 683mg 255mg 43%
Iron 2.66mg 5.73mg 38%
Vitamin B6 0.092mg 0.473mg 29%
Zinc 1.57mg 4.34mg 25%
Calories 144kcal 534kcal 20%
Vitamin B5 0.133mg 0.985mg 17%
Potassium 237mg 813mg 17%
Vitamin B3 0.381mg 3.08mg 17%
Folate 29µg 87µg 15%
Selenium 17.4µg 25.4µg 15%
Choline 78.7mg 14%
Monounsaturated fat 1.925g 7.527g 14%
Saturated fat 1.261g 3.663g 11%
Carbs 2.78g 28.88g 9%
Vitamin B2 0.102mg 0.161mg 5%
Vitamin K 4.3µg 4%
Protein 17.27g 18.29g 2%
Vitamin E 0.31mg 2%
Sodium 14mg 30mg 1%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 0.48g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.235mg 0.297mg 0%
Threonine 0.785mg 0.766mg 0%
Isoleucine 0.849mg 0.896mg 0%
Leucine 1.392mg 1.235mg 0%
Lysine 0.883mg 0.862mg 0%
Methionine 0.211mg 0.37mg 0%
Phenylalanine 0.835mg 0.957mg 0%
Valine 0.87mg 1.072mg 0%
Histidine 0.431mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +903.3%
Contains more FatsFats +383.5%
Contains more CarbsCarbs +938.8%
Contains more OtherOther +165%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +291%
Contains more Poly. FatPolyunsaturated fat +483.8%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.