Tofu vs. Hemp Seeds
Nutrition comparison of Tofu and Hemp Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
hemp seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and hemp seeds:
- Both hemp seeds and tofu are high in calcium, iron and protein.
- Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, tofu contains more pantothenic acid.
- Hemp seed is an excellent source of dietary fiber and potassium.
- Tofu has 3.6 times less carbohydrates than hemp seed.
- Tofu has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hemp seed is high in calories and tofu has 86% less calories than hemp seed - hemp seed has 553 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is heavier in protein, much lighter in fat and similar to hemp seeds for carbs. Tofu has a macronutrient ratio of 39:9:52 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Hemp Seeds | |
|---|---|---|
| Protein | 39% | 21% |
| Carbohydrates | 9% | 6% |
| Fat | 52% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 3.6 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has 12 times more dietary fiber than tofu - hemp seed has 4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Hemp seeds and tofu contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both hemp seeds and tofu are high in protein. Hemp seed has 291% more protein than tofu - hemp seed has 31.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and tofu contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Hemp seeds and tofu contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Hemp seeds and tofu contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and hemp seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.
The B Vitamins
Hemp seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, tofu contains more pantothenic acid.
| Tofu | Hemp Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 1.275 MG |
| Riboflavin | 0.052 MG | 0.285 MG |
| Niacin | 0.195 MG | 9.2 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | 0.6 MG |
| Folate | 15 UG | 110 UG |
Minerals
calcium
Both hemp seeds and tofu are high in calcium. Tofu has 400% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both hemp seeds and tofu are high in iron. Hemp seed has 48% more iron than tofu - hemp seed has 8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Hemp seed is an excellent source of potassium and it has 892% more potassium than tofu - hemp seed has 1200mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Tofu | Hemp Seeds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 10.024 G |
| Total | 0.319 G | 10.024 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than tofu per 100 grams.
| Tofu | Hemp Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 27.459 G |
| other omega 6 | ~ | 1.34 G |
| Total | 2.38 G | 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .
Tofu g
()
|
Daily Values (%) |
Hemp 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 hemp seeds or tofu contain more calories in 100 grams?Hemp seed is high in calories and tofu has 90% less calories than hemp seed - hemp seed has 553 calories in 100g and tofu has 76 calories.
Is hemp seeds or tofu better for protein?
Both hemp seeds and tofu are high in protein. Hemp seed has 290% more protein than tofu - hemp seed has 31.6g of protein per 100 grams and tofu has 8.1g of protein.
Does hemp seeds or tofu contain more calcium?
Both hemp seeds and tofu are high in calcium. Tofu has 400% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and tofu has 350mg of calcium.
Does hemp seeds or tofu contain more iron?
Both hemp seeds and tofu are high in iron. Hemp seed has 50% more iron than tofu - hemp seed has 8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does hemp seeds or tofu contain more potassium?
Hemp seed is a rich source of potassium and it has 890% more potassium than tofu - hemp seed has 1200mg of potassium in 100 grams and tofu has 121mg of potassium.