Tofu vs. Sunflower Seeds
Nutrition comparison of Tofu and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and sunflower seeds:
- Both sunflower seeds and tofu are high in calcium, iron and protein.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of dietary fiber and potassium.
- Tofu has 10 times less carbohydrates than sunflower seed.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sunflower seed is high in calories and tofu has 88% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and tofu has 76 calories.
| Tofu | Sunflower Seeds | |
|---|---|---|
| Protein | 39% | 10% |
| Carbohydrates | 9% | 12% |
| Fat | 52% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has 37 times more dietary fiber than tofu - sunflower seed has 11.5g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and sunflower seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and tofu are high in protein. Sunflower seed has 113% more protein than tofu - sunflower seed has 17.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and tofu has 88% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and tofu contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than sunflower seed - tofu has 25.5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Tofu and sunflower seeds contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Tofu and sunflower seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.325 MG |
| Riboflavin | 0.052 MG | 0.285 MG |
| Niacin | 0.195 MG | 4.198 MG |
| Pantothenic acid | 0.068 MG | 7.056 MG |
| Vitamin B6 | 0.047 MG | 0.805 MG |
| Folate | 15 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and tofu are high in calcium. Tofu has 514% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both sunflower seeds and tofu are high in iron. Sunflower seed has 27% more iron than tofu - sunflower seed has 6.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Sunflower seed is an excellent source of potassium and it has 306% more potassium than tofu - sunflower seed has 491mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Tofu | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.079 G |
| Total | 0.319 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than tofu per 100 grams.
| Tofu | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 37.39 G |
| Total | 2.38 G | 37.39 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 Tofu or Sunflower Seeds .
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Tofu g
()
|
Daily Values (%) |
Sunflower Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or tofu contain more calories in 100 grams?Sunflower seed is high in calories and tofu has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and tofu has 76 calories.
Is sunflower seeds or tofu better for protein?
Both sunflower seeds and tofu are high in protein. Sunflower seed has 110% more protein than tofu - sunflower seed has 17.2g of protein per 100 grams and tofu has 8.1g of protein.
Does sunflower seeds or tofu contain more calcium?
Both sunflower seeds and tofu are high in calcium. Tofu has 510% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and tofu has 350mg of calcium.
Does sunflower seeds or tofu contain more iron?
Both sunflower seeds and tofu are high in iron. Sunflower seed has 30% more iron than tofu - sunflower seed has 6.8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does sunflower seeds or tofu contain more potassium?
Sunflower seed is a rich source of potassium and it has 310% more potassium than tofu - sunflower seed has 491mg of potassium in 100 grams and tofu has 121mg of potassium.