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  6. Tofu yogurt vs. Sunflower seeds

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

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Important differences between tofu yogurt and sunflower seeds

  • Tofu yogurt has less vitamin E, copper, vitamin B1, vitamin B6, phosphorus, selenium, magnesium, folate, iron, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.

The food varieties used in the comparison are Tofu yogurt and Seeds, sunflower seed kernels, dried.

Infographic

Tofu yogurt vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +51.3%
Contains more MagnesiumMagnesium +712.5%
Contains more PotassiumPotassium +1272.3%
Contains more IronIron +395.3%
Contains more CopperCopper +2300%
Contains more ZincZinc +1512.9%
Contains more PhosphorusPhosphorus +1636.8%
Contains less SodiumSodium -74.3%
Contains more SeleniumSelenium +307.7%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +11245.2%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +3372.9%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Sunflower seeds DV% diff.
Vitamin E 0.31mg 35.17mg 232%
Copper 0.075mg 1.8mg 192%
Polyunsaturated fat 1.017g 23.137g 147%
Vitamin B1 0.06mg 1.48mg 118%
Vitamin B6 0.02mg 1.345mg 102%
Phosphorus 38mg 660mg 89%
Manganese 1.95mg 85%
Fats 1.8g 51.46g 76%
Selenium 13µg 53µg 73%
Magnesium 40mg 325mg 68%
Folate 6µg 227µg 55%
Iron 1.06mg 5.25mg 52%
Vitamin B3 0.24mg 8.335mg 51%
Monounsaturated fat 0.4g 18.528g 45%
Zinc 0.31mg 5mg 43%
Protein 3.5g 20.78g 35%
Fiber 0.2g 8.6g 34%
Vitamin B2 0.02mg 0.355mg 26%
Calories 94kcal 584kcal 25%
Vitamin B5 1.13mg 23%
Saturated fat 0.259g 4.455g 19%
Potassium 47mg 645mg 18%
Calcium 118mg 78mg 4%
Vitamin K 3.5µg 0µg 3%
Vitamin C 2.5mg 1.4mg 1%
Sodium 35mg 9mg 1%
Carbs 15.96g 20g 1%
Choline 48.4mg 55.1mg 1%
Net carbs 15.76g 11.4g N/A
Sugar 1.24g 2.62g N/A
Vitamin A 2µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1538.5%
Contains more ProteinProtein +493.7%
Contains more FatsFats +2758.9%
Contains more CarbsCarbs +25.3%
Contains more OtherOther +144.4%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +4532%
Contains more Poly. FatPolyunsaturated fat +2175%

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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. Sunflower seeds - 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.