Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Flax seeds

Tofu vs. Flax seeds — In-Depth Nutrition Comparison

Compare

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
1
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% 10% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Flax seeds Opinion
Calories 144kcal 534kcal Flax seeds
Protein 17.27g 18.29g Flax seeds
Fats 8.72g 42.16g Flax seeds
Vitamin C 0.2mg 0.6mg Flax seeds
Net carbs 0.48g 1.58g Flax seeds
Carbs 2.78g 28.88g Flax seeds
Magnesium 58mg 392mg Flax seeds
Calcium 683mg 255mg Tofu
Potassium 237mg 813mg Flax seeds
Iron 2.66mg 5.73mg Flax seeds
Sugar 1.55g Tofu
Fiber 2.3g 27.3g Flax seeds
Copper 0.378mg 1.22mg Flax seeds
Zinc 1.57mg 4.34mg Flax seeds
Phosphorus 190mg 642mg Flax seeds
Sodium 14mg 30mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.31mg Flax seeds
Manganese 1.181mg 2.482mg Flax seeds
Selenium 17.4µg 25.4µg Flax seeds
Vitamin B1 0.158mg 1.644mg Flax seeds
Vitamin B2 0.102mg 0.161mg Flax seeds
Vitamin B3 0.381mg 3.08mg Flax seeds
Vitamin B5 0.133mg 0.985mg Flax seeds
Vitamin B6 0.092mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 29µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 1.261g 3.663g Tofu
Monounsaturated Fat 1.925g 7.527g Flax seeds
Polyunsaturated fat 4.921g 28.73g Flax seeds
Tryptophan 0.235mg 0.297mg Flax seeds
Threonine 0.785mg 0.766mg Tofu
Isoleucine 0.849mg 0.896mg Flax seeds
Leucine 1.392mg 1.235mg Tofu
Lysine 0.883mg 0.862mg Tofu
Methionine 0.211mg 0.37mg Flax seeds
Phenylalanine 0.835mg 0.957mg Flax seeds
Valine 0.87mg 1.072mg Flax seeds
Histidine 0.431mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat

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
10%
Tofu
62%
Flax seeds
Minerals Daily Need Coverage Score
87%
Tofu
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.402g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.