Tofu vs. Sesame Seeds
Nutrition comparison of Tofu and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and sesame seeds:
- Both sesame seeds and tofu are high in calcium, iron and protein.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of dietary fiber and potassium.
- Tofu has signficantly less carbohydrates than sesame seed.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and tofu has 87% less calories than sesame seed - sesame seed has 565 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Tofu has a macronutrient ratio of 39:9:52 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Sesame Seeds | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 9% | 17% |
| Fat | 52% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 45 times more dietary fiber than tofu - sesame seed has 14g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and sesame seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and tofu are high in protein. Sesame seed has 110% more protein than tofu - sesame seed has 17g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and tofu has 90% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and sesame seeds contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than sesame seed - tofu has 25.5ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Tofu and sesame seeds contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Tofu and sesame seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both tofu and sesame seeds contain significant amounts of pantothenic acid.
| Tofu | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.803 MG |
| Riboflavin | 0.052 MG | 0.251 MG |
| Niacin | 0.195 MG | 4.581 MG |
| Pantothenic acid | 0.068 MG | 0.051 MG |
| Vitamin B6 | 0.047 MG | 0.802 MG |
| Folate | 15 UG | 98 UG |
Minerals
calcium
Both sesame seeds and tofu are high in calcium. Sesame seed has 183% more calcium than tofu - sesame seed has 989mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both sesame seeds and tofu are high in iron. Sesame seed has 175% more iron than tofu - sesame seed has 14.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 293% more potassium than tofu - sesame seed has 475mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.363 G |
| Total | 0.319 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than tofu per 100 grams.
| Tofu | Sesame Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 20.654 G |
| Total | 2.38 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Tofu g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or tofu contain more calories in 100 grams?Sesame seed is high in calories and tofu has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and tofu has 76 calories.
Is sesame seeds or tofu better for protein?
Both sesame seeds and tofu are high in protein. Sesame seed has 110% more protein than tofu - sesame seed has 17g of protein per 100 grams and tofu has 8.1g of protein.
Does sesame seeds or tofu contain more calcium?
Both sesame seeds and tofu are high in calcium. Sesame seed has 180% more calcium than tofu - sesame seed has 989mg of calcium in 100 grams and tofu has 350mg of calcium.
Does sesame seeds or tofu contain more iron?
Both sesame seeds and tofu are high in iron. Sesame seed has 180% more iron than tofu - sesame seed has 14.8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does sesame seeds or tofu contain more potassium?
Sesame seed is a rich source of potassium and it has 290% more potassium than tofu - sesame seed has 475mg of potassium in 100 grams and tofu has 121mg of potassium.