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  6. Tofu vs. Sesame

Tofu vs. Sesame — In-Depth Nutrition Comparison

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How are tofu and sesame different?

  • Sesame has more copper, iron, magnesium, phosphorus, zinc, manganese, vitamin B6, vitamin B1, fiber, and selenium than tofu.
  • Daily need coverage for copper for sesame is 412% higher.

Tofu, raw, firm, prepared with calcium sulfate and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Tofu vs Sesame 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
0
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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +505.2%
Contains more CalciumCalcium +42.8%
Contains more PotassiumPotassium +97.5%
Contains more IronIron +447%
Contains more CopperCopper +979.9%
Contains more ZincZinc +393.6%
Contains more PhosphorusPhosphorus +231.1%
Contains less SodiumSodium -21.4%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +97.7%

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
2
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%
Sesame
Sesame
7
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +166%
Contains more Vitamin B1Vitamin B1 +400.6%
Contains more Vitamin B2Vitamin B2 +142.2%
Contains more Vitamin B3Vitamin B3 +1085%
Contains more Vitamin B6Vitamin B6 +758.7%
Contains more FolateFolate +234.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Sesame
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more WaterWater +1388.9%
Contains more FatsFats +469.6%
Contains more CarbsCarbs +743.5%
Contains more OtherOther +218.6%
~equal in Protein ~17.73g

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
Sesame
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +874.5%
Contains more Poly. FatPolyunsaturated fat +342.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Sesame DV% diff.
Copper 0.378mg 4.082mg 412%
Iron 2.66mg 14.55mg 149%
Polyunsaturated fat 4.921g 21.773g 112%
Magnesium 58mg 351mg 70%
Fats 8.72g 49.67g 63%
Phosphorus 190mg 629mg 63%
Manganese 1.181mg 2.46mg 56%
Zinc 1.57mg 7.75mg 56%
Vitamin B6 0.092mg 0.79mg 54%
Vitamin B1 0.158mg 0.791mg 53%
Monounsaturated fat 1.925g 18.759g 42%
Fiber 2.3g 11.8g 38%
Selenium 17.4µg 34.4µg 31%
Calcium 683mg 975mg 29%
Saturated fat 1.261g 6.957g 26%
Vitamin B3 0.381mg 4.515mg 26%
Calories 144kcal 573kcal 21%
Folate 29µg 97µg 17%
Vitamin B2 0.102mg 0.247mg 11%
Carbs 2.78g 23.45g 7%
Potassium 237mg 468mg 7%
Choline 25.6mg 5%
Vitamin E 0.25mg 2%
Vitamin B5 0.133mg 0.05mg 2%
Protein 17.27g 17.73g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 11.65g N/A
Sugar 0.3g N/A
Sodium 14mg 11mg 0%
Tryptophan 0.235mg 0.388mg 0%
Threonine 0.785mg 0.736mg 0%
Isoleucine 0.849mg 0.763mg 0%
Leucine 1.392mg 1.358mg 0%
Lysine 0.883mg 0.569mg 0%
Methionine 0.211mg 0.586mg 0%
Phenylalanine 0.835mg 0.94mg 0%
Valine 0.87mg 0.99mg 0%
Histidine 0.431mg 0.522mg 0%

Which food is preferable for your diet?

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

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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%
Tofu
47%
Sesame
Minerals Daily Need Coverage Score
87%
Tofu
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 5.696g)
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 - $4)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.