Tofu vs. Pumpkin Seeds
Nutrition comparison of 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
tofu
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and pumpkin seeds:
- Both pumpkin seeds and tofu are high in calcium, iron and protein.
- Pumpkin seed is an excellent source of dietary fiber and potassium.
- Tofu has 4.3 times less saturated fat than pumpkin seed.
- Tofu has more thiamin.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) 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 tofu has 83% less calories than pumpkin seed - pumpkin seed has 446 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 pumpkin seeds per calorie. Tofu has a macronutrient ratio of 39:9:52 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Pumpkin Seeds | |
|---|---|---|
| Protein | 39% | 16% |
| Carbohydrates | 9% | 46% |
| Fat | 52% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and tofu has 97% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has 60 times more dietary fiber than tofu - pumpkin seed has 18.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and pumpkin seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and tofu are high in protein. Pumpkin seed has 130% more protein than tofu - pumpkin seed has 18.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 4.3 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and tofu contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Pumpkin seeds and tofu contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and pumpkin seeds contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Tofu and pumpkin seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Tofu has more thiamin. Both tofu and pumpkin seeds contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tofu | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.034 MG |
| Riboflavin | 0.052 MG | 0.052 MG |
| Niacin | 0.195 MG | 0.286 MG |
| Pantothenic acid | 0.068 MG | 0.056 MG |
| Vitamin B6 | 0.047 MG | 0.037 MG |
| Folate | 15 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and tofu are high in calcium. Tofu has 536% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both pumpkin seeds and tofu are high in iron. Tofu has 62% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Pumpkin seed is an excellent source of potassium and it has 660% more potassium than tofu - pumpkin seed has 919mg 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 pumpkin seed per 100 grams.
| Tofu | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.077 G |
| Total | 0.319 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than tofu per 100 grams.
| Tofu | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 8.759 G |
| Total | 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Tofu g
()
|
Daily Values (%) |
Pumpkin 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 % |
|
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 tofu contain more calories in 100 grams?Pumpkin seed is high in calories and tofu has 80% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and tofu has 76 calories.
Is pumpkin seeds or tofu better for protein?
Both pumpkin seeds and tofu are high in protein. Pumpkin seed has 130% more protein than tofu - pumpkin seed has 18.6g of protein per 100 grams and tofu has 8.1g of protein.
Does pumpkin seeds or tofu have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and tofu has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does pumpkin seeds or tofu contain more calcium?
Both pumpkin seeds and tofu are high in calcium. Tofu has 540% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and tofu has 350mg of calcium.
Does pumpkin seeds or tofu contain more iron?
Both pumpkin seeds and tofu are high in iron. Tofu has 60% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and tofu has 5.4mg of iron.
Does pumpkin seeds or tofu contain more potassium?
Pumpkin seed is a rich source of potassium and it has 660% more potassium than tofu - pumpkin seed has 919mg of potassium in 100 grams and tofu has 121mg of potassium.