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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
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
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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% |
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 Sugar |
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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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
9%
62%
Minerals Daily Need Coverage Score
87%
191%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.402g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)