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Tofu vs Sunflower seed - In-Depth Nutrition Comparison

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Important differences between Tofu and Sunflower seed

  • Tofu has more Calcium, however Sunflower seed has more Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Vitamin B3, Folate, and Manganese.
  • Sunflower seed's daily need coverage for Copper is 158% more.
  • Tofu has 9 times more Calcium than Sunflower seed. Tofu has 683mg of Calcium, while Sunflower seed has 78mg.

The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Seeds, sunflower seed kernels, dried.

Infographic

Tofu vs Sunflower seed infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +775.6%
Contains more Iron +97.4%
Contains more Magnesium +460.3%
Contains more Phosphorus +247.4%
Contains more Potassium +172.2%
Contains less Sodium -35.7%
Contains more Zinc +218.5%
Contains more Copper +376.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +775.6%
Contains more Iron +97.4%
Contains more Magnesium +460.3%
Contains more Phosphorus +247.4%
Contains more Potassium +172.2%
Contains less Sodium -35.7%
Contains more Zinc +218.5%
Contains more Copper +376.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
1
:
Contains more Vitamin A +232%
Contains more Vitamin C +600%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +2087.7%
Contains more Vitamin B5 +749.6%
Contains more Vitamin B6 +1362%
Contains more Folate +682.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +232%
Contains more Vitamin C +600%
Contains more Vitamin B1 +836.7%
Contains more Vitamin B2 +248%
Contains more Vitamin B3 +2087.7%
Contains more Vitamin B5 +749.6%
Contains more Vitamin B6 +1362%
Contains more Folate +682.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Sunflower seed
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 Sunflower seed Opinion
Net carbs 0.48g 11.4g Sunflower seed
Protein 17.27g 20.78g Sunflower seed
Fats 8.72g 51.46g Sunflower seed
Carbs 2.78g 20g Sunflower seed
Calories 144kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Tofu
Fiber 2.3g 8.6g Sunflower seed
Calcium 683mg 78mg Tofu
Iron 2.66mg 5.25mg Sunflower seed
Magnesium 58mg 325mg Sunflower seed
Phosphorus 190mg 660mg Sunflower seed
Potassium 237mg 645mg Sunflower seed
Sodium 14mg 9mg Sunflower seed
Zinc 1.57mg 5mg Sunflower seed
Copper 0.378mg 1.8mg Sunflower seed
Vitamin A 166IU 50IU Tofu
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 1.4mg Sunflower seed
Vitamin B1 0.158mg 1.48mg Sunflower seed
Vitamin B2 0.102mg 0.355mg Sunflower seed
Vitamin B3 0.381mg 8.335mg Sunflower seed
Vitamin B5 0.133mg 1.13mg Sunflower seed
Vitamin B6 0.092mg 1.345mg Sunflower seed
Folate 29µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.235mg 0.348mg Sunflower seed
Threonine 0.785mg 0.928mg Sunflower seed
Isoleucine 0.849mg 1.139mg Sunflower seed
Leucine 1.392mg 1.659mg Sunflower seed
Lysine 0.883mg 0.937mg Sunflower seed
Methionine 0.211mg 0.494mg Sunflower seed
Phenylalanine 0.835mg 1.169mg Sunflower seed
Valine 0.87mg 1.315mg Sunflower seed
Histidine 0.431mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 1.261g 4.455g Tofu
Monounsaturated Fat 1.925g 18.528g Sunflower seed
Polyunsaturated fat 4.921g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
156
Sunflower seed
Mineral Summary Score
77
Tofu
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
125%
Sunflower seed
Carbohydrates
3%
Tofu
20%
Sunflower seed
Fats
40%
Tofu
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 3.194g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 5)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.6)
Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.