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  6. Tofu yogurt vs. Sesame

Tofu yogurt vs. Sesame — In-Depth Nutrition Comparison

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How are tofu yogurt and sesame different?

  • Sesame has more copper, iron, calcium, phosphorus, magnesium, fats, zinc, vitamin B1, vitamin B6, and fiber than tofu yogurt.
  • Daily need coverage for copper for sesame is 445% higher.

Tofu yogurt and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Tofu yogurt vs Sesame infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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 +777.5%
Contains more CalciumCalcium +726.3%
Contains more PotassiumPotassium +895.7%
Contains more IronIron +1272.6%
Contains more CopperCopper +5342.7%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +1555.3%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +164.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1218.3%
Contains more Vitamin B2Vitamin B2 +1135%
Contains more Vitamin B3Vitamin B3 +1781.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +3850%
Contains more FolateFolate +1516.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Sesame DV% diff.
Copper 0.075mg 4.082mg 445%
Iron 1.06mg 14.55mg 169%
Polyunsaturated fat 1.017g 21.773g 138%
Manganese 2.46mg 107%
Calcium 118mg 975mg 86%
Phosphorus 38mg 629mg 84%
Fats 1.8g 49.67g 74%
Magnesium 40mg 351mg 74%
Zinc 0.31mg 7.75mg 68%
Vitamin B1 0.06mg 0.791mg 61%
Vitamin B6 0.02mg 0.79mg 59%
Fiber 0.2g 11.8g 46%
Monounsaturated fat 0.4g 18.759g 46%
Selenium 13µg 34.4µg 39%
Saturated fat 0.259g 6.957g 30%
Protein 3.5g 17.73g 28%
Vitamin B3 0.24mg 4.515mg 27%
Calories 94kcal 573kcal 24%
Folate 6µg 97µg 23%
Vitamin B2 0.02mg 0.247mg 17%
Potassium 47mg 468mg 12%
Choline 48.4mg 25.6mg 4%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 0µg 3%
Carbs 15.96g 23.45g 2%
Sodium 35mg 11mg 1%
Vitamin B5 0.05mg 1%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 269kcal 323kcal N/A
Weight per 100 calories 106g 17g N/A
Unsaturated / Saturated Fat ratio 5.5 5.8 N/A
Net carbs 15.76g 11.65g N/A
Sugar 1.24g 0.3g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.31mg 0.25mg 0%
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 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
Sesame
Sesame
3
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 +1552.5%
Contains more ProteinProtein +406.6%
Contains more FatsFats +2659.4%
Contains more CarbsCarbs +46.9%

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
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 -96.3%
Contains more Mono. FatMonounsaturated fat +4589.8%
Contains more Poly. FatPolyunsaturated fat +2040.9%

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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. 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.