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.
Calories and Carbs
calories
Coriander seed is high in calories and tofu has less calories than coriander seed - coriander seed has 298kcal of calories per 100 grams and tofu has 76kcal of calories.
dietary fiber
Coriander seed is an excellent source of dietary fiber and it has 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 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 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.
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 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 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 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
|
Daily Values (%) |
Coriander Seeds
|
||||
|---|---|---|---|---|---|---|
| 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 | ||
| 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 % |