Silken Tofu vs. Pumpkin Seeds
Nutrition comparison of Silken Tofu and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and pumpkin seeds:
- Both pumpkin seeds and silken tofu are high in calcium.
- Pumpkin seed is an excellent source of dietary fiber, iron, potassium and protein.
- Silken tofu has 5.8 times less saturated fat than pumpkin seed.
- Silken tofu has more folate.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and silken tofu has 86% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin seeds per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Pumpkin Seeds | |
|---|---|---|
| Protein | 43% | 16% |
| Carbohydrates | 7% | 46% |
| Fat | 50% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and silken tofu has 98% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 91 times more dietary fiber than silken tofu - pumpkin seed has 18.4g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu and pumpkin seeds contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 159% more protein than silken tofu - pumpkin seed has 18.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 5.8 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and silken tofu contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Pumpkin seeds and silken tofu contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and pumpkin seeds contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Silken tofu and pumpkin seeds contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Silken tofu has more folate. Both silken tofu and pumpkin seeds contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Silken Tofu | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.047 MG | 0.034 MG |
| Riboflavin | 0.037 MG | 0.052 MG |
| Niacin | 0.535 MG | 0.286 MG |
| Pantothenic acid | 0.051 MG | 0.056 MG |
| Vitamin B6 | 0.052 MG | 0.037 MG |
| Folate | 44 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and silken tofu are high in calcium. Silken tofu has 102% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 198% more iron than silken tofu - pumpkin seed has 3.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 666% more potassium than silken tofu - pumpkin seed has 919mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Silken Tofu | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.077 G |
| Total | 0.246 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.835 G | 8.759 G |
| Total | 1.835 G | 8.759 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Silken Tofu g
()
|
Daily Values (%) |
Pumpkin 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 pumpkin seeds or silken tofu contain more calories in 100 grams?Pumpkin seed is high in calories and silken tofu has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and silken tofu has 61 calories.
Is pumpkin seeds or silken tofu better for protein?
Pumpkin seed is a fantastic source of protein and it has 160% more protein than silken tofu - pumpkin seed has 18.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does pumpkin seeds or silken tofu have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and silken tofu has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does pumpkin seeds or silken tofu contain more calcium?
Both pumpkin seeds and silken tofu are high in calcium. Silken tofu has 100% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does pumpkin seeds or silken tofu contain more iron?
Pumpkin seed is an abundant source of iron and it has 200% more iron than silken tofu - pumpkin seed has 3.3mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does pumpkin seeds or silken tofu contain more potassium?
Pumpkin seed is a rich source of potassium and it has 670% more potassium than silken tofu - pumpkin seed has 919mg of potassium in 100 grams and silken tofu has 120mg of potassium.