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  6. Tofu yogurt vs. Flax seeds

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

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What are the main differences between tofu yogurt and flax seeds?

  • Tofu yogurt has less vitamin B1, copper, fiber, phosphorus, magnesium, iron, zinc, vitamin B6, selenium, and potassium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 132% higher.

We used Tofu yogurt and Seeds, flaxseed types in this comparison.

Infographic

Tofu yogurt vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +880%
Contains more CalciumCalcium +116.1%
Contains more PotassiumPotassium +1629.8%
Contains more IronIron +440.6%
Contains more CopperCopper +1526.7%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +1589.5%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +95.4%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +1183.3%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more Vitamin KVitamin K +22.9%
Contains more FolateFolate +1350%
Contains more CholineCholine +62.6%
~equal in Vitamin E ~0.31mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Flax seeds DV% diff.
Polyunsaturated fat 1.017g 28.73g 185%
Vitamin B1 0.06mg 1.644mg 132%
Copper 0.075mg 1.22mg 127%
Manganese 2.482mg 108%
Fiber 0.2g 27.3g 108%
Phosphorus 38mg 642mg 86%
Magnesium 40mg 392mg 84%
Fats 1.8g 42.16g 62%
Iron 1.06mg 5.73mg 58%
Zinc 0.31mg 4.34mg 37%
Vitamin B6 0.02mg 0.473mg 35%
Protein 3.5g 18.29g 30%
Selenium 13µg 25.4µg 23%
Potassium 47mg 813mg 23%
Calories 94kcal 534kcal 22%
Vitamin B5 0.985mg 20%
Folate 6µg 87µg 20%
Monounsaturated fat 0.4g 7.527g 18%
Vitamin B3 0.24mg 3.08mg 18%
Saturated fat 0.259g 3.663g 15%
Calcium 118mg 255mg 14%
Vitamin B2 0.02mg 0.161mg 11%
Choline 48.4mg 78.7mg 6%
Carbs 15.96g 28.88g 4%
Vitamin C 2.5mg 0.6mg 2%
Vitamin K 3.5µg 4.3µg 1%
Net carbs 15.76g 1.58g N/A
Sugar 1.24g 1.55g N/A
Sodium 35mg 30mg 0%
Vitamin A 2µg 0µg 0%
Vitamin E 0.31mg 0.31mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1013.5%
Contains more ProteinProtein +422.6%
Contains more FatsFats +2242.2%
Contains more CarbsCarbs +81%
Contains more OtherOther +199.2%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +1781.8%
Contains more Poly. FatPolyunsaturated fat +2725%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.