Sesame Oil vs. Tofu
Nutrition comparison of Sesame Oil and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and tofu:
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame oil is high in calories and tofu has 91% less calories than sesame oil - sesame oil has 884 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, sesame oil is much lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Tofu | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 100% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and sesame oil are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than sesame oil - tofu has 0.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Tofu and sesame oil contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has more protein than sesame oil - tofu has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and tofu has 95% less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and sesame oil contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than sesame oil - tofu has 25.5ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Sesame oil and tofu contain similar amounts of Vitamin E - sesame oil has 1.4mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Sesame oil and tofu contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has more calcium than sesame oil - tofu has 350mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Tofu is an excellent source of iron and it has more iron than sesame oil - tofu has 5.4mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Tofu has more potassium than sesame oil - tofu has 121mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame oil and tofu contain significant amounts of alpha linoleic acid (ALA).
| Sesame Oil | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.319 G |
| Total | 0.3 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than tofu per 100 grams.
| Sesame Oil | Tofu | |
|---|---|---|
| linoleic acid | 41.3 G | 2.38 G |
| Total | 41.3 G | 2.38 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sesame Oil or Tofu .
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Sesame Oil g
()
|
Daily Values (%) |
Tofu 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 oil or tofu contain more calories in 100 grams?Sesame oil is high in calories and tofu has 90% less calories than sesame oil - sesame oil has 884 calories in 100g and tofu has 76 calories.
Is tofu or sesame oil better for protein?
Tofu is a great source of protein and it has more protein than sesame oil - tofu has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.
Does tofu or sesame oil contain more calcium?
Tofu is a rich source of calcium and it has more calcium than sesame oil - tofu has 350mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does tofu or sesame oil contain more iron?
Tofu is an abundant source of iron and it has more iron than sesame oil - tofu has 5.4mg of iron in 100 grams and sesame oil does not contain significant amounts.