Tofu vs. Coriander Seeds
Nutrition comparison of Tofu and Coriander Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
coriander seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and coriander seeds:
- Both coriander seeds and tofu are high in calcium, iron and protein.
- Coriander seed has more thiamin, riboflavin and niacin, however, tofu contains more pantothenic acid, Vitamin B6 and folate.
- Coriander seed is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Coriander Seeds (Spices, coriander seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coriander seed is high in calories and tofu has 74% less calories than coriander seed - coriander seed has 298 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and heavier in fat compared to coriander seeds per calorie. Tofu has a macronutrient ratio of 39:9:52 and for coriander seeds, 11:53:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Coriander Seeds | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 9% | 53% |
| Fat | 52% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Coriander seed is high in carbohydrates and tofu has 97% less carbohydrates than coriander seed - coriander seed has 55g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Coriander seed is an excellent source of dietary fiber and it has 138 times more dietary fiber than tofu - coriander seed has 41.9g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and coriander seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and coriander seed does not contain significant amounts.
Protein
protein
Both coriander seeds and tofu are high in protein. Coriander seed has 53% more protein than tofu - coriander seed has 12.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both coriander seeds and tofu are low in saturated fat - coriander seed has 0.99g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Coriander seed is an excellent source of Vitamin C and it has 209 times more Vitamin C than tofu - coriander seed has 21mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than coriander seed - tofu has 25.5ug of Vitamin A per 100 grams and coriander seed does not contain significant amounts.
Vitamin E
Tofu and coriander seeds contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and coriander seed does not contain significant amounts.
Vitamin K
Tofu and coriander seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and coriander seed does not contain significant amounts.
The B Vitamins
Coriander seed has more thiamin, riboflavin and niacin, however, tofu contains more pantothenic acid, Vitamin B6 and folate.
| Tofu | Coriander Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.239 MG |
| Riboflavin | 0.052 MG | 0.29 MG |
| Niacin | 0.195 MG | 2.13 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 15 UG | ~ |
Minerals
calcium
Both coriander seeds and tofu are high in calcium. Coriander seed has 103% more calcium than tofu - coriander seed has 709mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both coriander seeds and tofu are high in iron. Coriander seed has 204% more iron than tofu - coriander seed has 16.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Coriander seed is an excellent source of potassium and it has 947% more potassium than tofu - coriander seed has 1267mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both tofu and coriander seeds contain significant amounts of linoleic acid.
| Tofu | Coriander Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 1.75 G |
| Total | 2.38 G | 1.75 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 Coriander Seeds (Spices, coriander seed) .
Tofu 248g
(
cup
)
|
Daily Values (%) |
Coriander Seeds 2g
(
tsp
)
|
|||||
|---|---|---|---|---|---|---|---|
| 188KCAL 9% |
|
>999% | calories | 5% |
|
5.4KCAL 0.3% | |
| 4.6G 2% |
|
365% | carbohydrates | 5% |
|
0.99G 0.4% | |
| 0.74G 3% |
|
5% | dietary fiber | 1% |
|
0.75G 3% | |
| 1.5G | >999% | sugar | 5% | ||||
| 12G 19% |
|
>999% | total fat | 5% |
|
0.32G 1% | |
| 1.7G 10% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 2.6G | 983% | monounsaturated fat | 5% | 0.24G | |||
| 6.7G | >999% | polyunsaturated fat | 5% | 0.03G | |||
| 17MG 1% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 63UG 9% |
|
>999% | Vitamin A | 5% |
|
||
| 0.25MG 0.3% |
|
5% | Vitamin C | 52% |
|
0.38MG 1% | |
| 868MG 87% |
|
>999% | calcium | 5% |
|
13MG 1% | |
| 13MG 74% |
|
>999% | iron | 5% |
|
0.29MG 2% | |
| 74MG 24% |
|
>999% | magnesium | 5% |
|
5.9MG 2% | |
| 300MG 13% |
|
>999% | potassium | 5% |
|
23MG 1% | |
| 0.2MG 18% |
|
>999% | thiamin (Vit B1) | 5% |
|
0MG 0.4% | |
| 0.13MG 12% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.01MG 1% | |
| 0.48MG 4% |
|
>999% | niacin (Vit B3) | 5% |
|
0.04MG 0.3% | |
| 0.12MG 9% |
|
>999% | Vitamin B6 | 5% |
|
||
| 0.17MG 3% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 37UG 9% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 0.02MG 0.2% |
|
>999% | Vitamin E | 5% |
|
||
| 6UG 7% |
|
>999% | Vitamin K | 5% |
|
||
| 20G 40% |
|
>999% | protein | 5% |
|
0.22G 0.4% | |
| 71MG 17% |
|
>999% | choline | 5% |
|
||
| 0.48MG 40% |
|
>999% | copper | 5% |
|
0.02MG 2% | |
| 1.5MG 83% |
|
>999% | manganese | 5% |
|
0.03MG 2% | |
| 241MG 34% |
|
>999% | phosphorus | 5% |
|
7.4MG 1% | |
| 22UG 40% |
|
>999% | selenium | 5% |
|
0.47UG 1% | |
| 2MG 25% |
|
>999% | zinc | 5% |
|
0.08MG 1% | |
| 210G | >999% | Water | 5% | 0.16G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does coriander seeds or tofu contain more calories in 100 grams?Coriander seed is high in calories and tofu has 70% less calories than coriander seed - coriander seed has 298 calories in 100g and tofu has 76 calories.
Is coriander seeds or tofu better for protein?
Both coriander seeds and tofu are high in protein. Coriander seed has 50% more protein than tofu - coriander seed has 12.4g of protein per 100 grams and tofu has 8.1g of protein.
Does coriander seeds or tofu have more carbohydrates?
By weight, coriander seed is high in carbohydrates and tofu has 100% fewer carbohydrates than coriander seed - coriander seed has 55g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does coriander seeds or tofu contain more calcium?
Both coriander seeds and tofu are high in calcium. Coriander seed has 100% more calcium than tofu - coriander seed has 709mg of calcium in 100 grams and tofu has 350mg of calcium.
Does coriander seeds or tofu contain more iron?
Both coriander seeds and tofu are high in iron. Coriander seed has 200% more iron than tofu - coriander seed has 16.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does coriander seeds or tofu contain more potassium?
Coriander seed is a rich source of potassium and it has 950% more potassium than tofu - coriander seed has 1267mg of potassium in 100 grams and tofu has 121mg of potassium.