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Tofu vs Sunflower seed - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Sunflower seed

  • Tofu has less Vitamin E , Copper, Vitamin B1, Vitamin B6, Phosphorus, Selenium, Magnesium, Manganese, Folate, and Vitamin B3 than Sunflower seed.
  • Sunflower seed covers your daily need of Vitamin E 234% more than Tofu.

These are the specific foods used in this comparison Tofu, raw, regular, 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
Tofu
3
:
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Contains more Potassium +433.1%
Contains more Magnesium +983.3%
Contains more Copper +832.6%
Contains more Zinc +525%
Contains more Phosphorus +580.4%
Equal in Iron - 5.25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains more Calcium +348.7%
Contains less Sodium -22.2%
Contains more Potassium +433.1%
Contains more Magnesium +983.3%
Contains more Copper +832.6%
Contains more Zinc +525%
Contains more Phosphorus +580.4%
Equal in Iron - 5.25

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
2
:
Contains more Vitamin A +70%
Contains more Vitamin K +∞%
Contains more Vitamin C +1300%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Folate +1413.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Contains more Vitamin A +70%
Contains more Vitamin K +∞%
Contains more Vitamin C +1300%
Contains more Vitamin E +351600%
Contains more Vitamin B1 +1727.2%
Contains more Vitamin B2 +582.7%
Contains more Vitamin B3 +4174.4%
Contains more Vitamin B5 +1561.8%
Contains more Vitamin B6 +2761.7%
Contains more Folate +1413.3%

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
6
Tofu
156
Sunflower seed
Mineral Summary Score
58
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
48%
Tofu
125%
Sunflower seed
Carbohydrates
2%
Tofu
20%
Sunflower seed
Fats
22%
Tofu
238%
Sunflower seed

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 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 3.764g)
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 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)

All nutrients comparison - raw data values

Nutrient Tofu Sunflower seed Opinion
Calories 76 584 Sunflower seed
Protein 8.08 20.78 Sunflower seed
Fats 4.78 51.46 Sunflower seed
Vitamin C 0.1 1.4 Sunflower seed
Carbs 1.87 20 Sunflower seed
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 5.25 Tofu
Calcium 350 78 Tofu
Potassium 121 645 Sunflower seed
Magnesium 30 325 Sunflower seed
Sugar 0.62 2.62 Tofu
Fiber 0.3 8.6 Sunflower seed
Copper 0.193 1.8 Sunflower seed
Zinc 0.8 5 Sunflower seed
Starch
Phosphorus 97 660 Sunflower seed
Sodium 7 9 Tofu
Vitamin A 85 50 Tofu
Vitamin E 0.01 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 0.081 1.48 Sunflower seed
Vitamin B2 0.052 0.355 Sunflower seed
Vitamin B3 0.195 8.335 Sunflower seed
Vitamin B5 0.068 1.13 Sunflower seed
Vitamin B6 0.047 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folate 15 227 Sunflower seed
Trans Fat 0 Sunflower seed
Saturated Fat 0.691 4.455 Tofu
Monounsaturated Fat 1.056 18.528 Sunflower seed
Polyunsaturated fat 2.699 23.137 Sunflower seed
Tryptophan 0.12 0.348 Sunflower seed
Threonine 0.402 0.928 Sunflower seed
Isoleucine 0.435 1.139 Sunflower seed
Leucine 0.713 1.659 Sunflower seed
Lysine 0.452 0.937 Sunflower seed
Methionine 0.108 0.494 Sunflower seed
Phenylalanine 0.428 1.169 Sunflower seed
Valine 0.446 1.315 Sunflower seed
Histidine 0.221 0.632 Sunflower seed
Fructose

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/172476/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.