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  6. Sesame vs. Tofu

Sesame vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between sesame and tofu

  • The amount of copper, iron, manganese, magnesium, phosphorus, zinc, calcium, vitamin B1, vitamin B6, and selenium in sesame is higher than in tofu.
  • Sesame covers your daily copper needs 432% more than tofu.
  • Tofu has 17 times less vitamin B6 than sesame. Sesame has 0.79mg of vitamin B6, while tofu has 0.047mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Sesame vs Tofu infographic
Infographic link

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.
Sesame
Sesame
9
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%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +1070%
Contains more CalciumCalcium +178.6%
Contains more PotassiumPotassium +286.8%
Contains more IronIron +171.5%
Contains more CopperCopper +2015%
Contains more ZincZinc +868.8%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +306.6%
Contains more SeleniumSelenium +286.5%
Contains less SodiumSodium -36.4%

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.
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%
Tofu
Tofu
3
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 0.33% 0% 0% 0.2% 20% 12% 3.7% 4.1% 11% 0% 6% 11%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +876.5%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +2215.4%
Contains more Vitamin B6Vitamin B6 +1580.9%
Contains more FolateFolate +546.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Tofu DV% diff.
Copper 4.082mg 0.193mg 432%
Polyunsaturated fat 21.773g 2.699g 127%
Iron 14.55mg 5.36mg 115%
Manganese 2.46mg 0.605mg 81%
Magnesium 351mg 30mg 76%
Phosphorus 629mg 97mg 76%
Fats 49.67g 4.78g 69%
Calcium 975mg 350mg 63%
Zinc 7.75mg 0.8mg 63%
Vitamin B1 0.791mg 0.081mg 59%
Vitamin B6 0.79mg 0.047mg 57%
Fiber 11.8g 0.3g 46%
Selenium 34.4µg 8.9µg 46%
Monounsaturated fat 18.759g 1.056g 44%
Saturated fat 6.957g 0.691g 28%
Vitamin B3 4.515mg 0.195mg 27%
Calories 573kcal 76kcal 25%
Folate 97µg 15µg 21%
Protein 17.73g 8.08g 19%
Vitamin B2 0.247mg 0.052mg 15%
Potassium 468mg 121mg 10%
Carbs 23.45g 1.87g 7%
Vitamin E 0.25mg 0.01mg 2%
Vitamin K 0µg 2.4µg 2%
Choline 25.6mg 28.8mg 1%
Protein per 100 calories 3.1g 11g N/A
Calories per 10 g protein 323kcal 94kcal N/A
Weight per 100 calories 17g 132g N/A
Unsaturated / Saturated Fat ratio 5.8 5.4 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 11.65g 1.57g N/A
Sugar 0.3g 0.62g N/A
Sodium 11mg 7mg 0%
Vitamin B5 0.05mg 0.068mg 0%
Tryptophan 0.388mg 0.12mg 0%
Threonine 0.736mg 0.402mg 0%
Isoleucine 0.763mg 0.435mg 0%
Leucine 1.358mg 0.713mg 0%
Lysine 0.569mg 0.452mg 0%
Methionine 0.586mg 0.108mg 0%
Phenylalanine 0.94mg 0.428mg 0%
Valine 0.99mg 0.446mg 0%
Histidine 0.522mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
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
Tofu
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +119.4%
Contains more FatsFats +939.1%
Contains more CarbsCarbs +1154%
Contains more OtherOther +519.4%
Contains more WaterWater +1702.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +1676.4%
Contains more Poly. FatPolyunsaturated fat +706.7%
Contains less Sat. FatSaturated fat -90.1%

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.