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  6. Tofu yogurt vs. Pumpkin seeds

Tofu yogurt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are tofu yogurt and pumpkin seeds different?

  • Tofu yogurt is higher in calcium; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, phosphorus, and monounsaturated fat.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Tofu yogurt contains 2 times more calcium than pumpkin seeds. While tofu yogurt contains 118mg of calcium, pumpkin seeds contain only 55mg.
  • Tofu yogurt has less saturated fat.

Tofu yogurt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Tofu yogurt vs Pumpkin seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +114.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +555%
Contains more PotassiumPotassium +1855.3%
Contains more IronIron +212.3%
Contains more CopperCopper +820%
Contains more ZincZinc +3222.6%
Contains more PhosphorusPhosphorus +142.1%
Contains less SodiumSodium -48.6%

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Pumpkin seeds DV% diff.
Zinc 0.31mg 10.3mg 91%
Fiber 0.2g 18.4g 73%
Copper 0.075mg 0.69mg 68%
Magnesium 40mg 262mg 53%
Polyunsaturated fat 1.017g 8.844g 52%
Protein 3.5g 18.55g 30%
Iron 1.06mg 3.31mg 28%
Fats 1.8g 19.4g 27%
Potassium 47mg 919mg 26%
Selenium 13µg 24%
Manganese 0.496mg 22%
Calories 94kcal 446kcal 18%
Saturated fat 0.259g 3.67g 16%
Monounsaturated fat 0.4g 6.032g 14%
Carbs 15.96g 53.75g 13%
Choline 48.4mg 9%
Phosphorus 38mg 92mg 8%
Calcium 118mg 55mg 6%
Vitamin K 3.5µg 3%
Vitamin B2 0.02mg 0.052mg 2%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin E 0.31mg 2%
Vitamin C 2.5mg 0.3mg 2%
Vitamin B5 0.056mg 1%
Vitamin B6 0.02mg 0.037mg 1%
Folate 6µg 9µg 1%
Sodium 35mg 18mg 1%
Net carbs 15.76g 35.35g N/A
Sugar 1.24g N/A
Vitamin A 2µg 3µg 0%
Vitamin B3 0.24mg 0.286mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1622.2%
Contains more ProteinProtein +430%
Contains more FatsFats +977.8%
Contains more CarbsCarbs +236.8%
Contains more OtherOther +206.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1408%
Contains more Poly. FatPolyunsaturated fat +769.6%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.