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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 from 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
3
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%
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% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1744.4%
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 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 Opinion
Calories 144kcal 573kcal Sesame
Protein 17.27g 17.73g Sesame
Fats 8.72g 49.67g Sesame
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 11.65g Sesame
Carbs 2.78g 23.45g Sesame
Magnesium 58mg 351mg Sesame
Calcium 683mg 975mg Sesame
Potassium 237mg 468mg Sesame
Iron 2.66mg 14.55mg Sesame
Sugar 0.3g Tofu
Fiber 2.3g 11.8g Sesame
Copper 0.378mg 4.082mg Sesame
Zinc 1.57mg 7.75mg Sesame
Phosphorus 190mg 629mg Sesame
Sodium 14mg 11mg Sesame
Vitamin A 166IU 9IU Tofu
Vitamin E 0.25mg Sesame
Manganese 1.181mg 2.46mg Sesame
Selenium 17.4µg 34.4µg Sesame
Vitamin B1 0.158mg 0.791mg Sesame
Vitamin B2 0.102mg 0.247mg Sesame
Vitamin B3 0.381mg 4.515mg Sesame
Vitamin B5 0.133mg 0.05mg Tofu
Vitamin B6 0.092mg 0.79mg Sesame
Folate 29µg 97µg Sesame
Choline 25.6mg Sesame
Saturated Fat 1.261g 6.957g Tofu
Monounsaturated Fat 1.925g 18.759g Sesame
Polyunsaturated fat 4.921g 21.773g Sesame
Tryptophan 0.235mg 0.388mg Sesame
Threonine 0.785mg 0.736mg Tofu
Isoleucine 0.849mg 0.763mg Tofu
Leucine 1.392mg 1.358mg Tofu
Lysine 0.883mg 0.569mg Tofu
Methionine 0.211mg 0.586mg Sesame
Phenylalanine 0.835mg 0.94mg Sesame
Valine 0.87mg 0.99mg Sesame
Histidine 0.431mg 0.522mg Sesame

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
10%
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.