Tofu vs. Sesame Seeds

Nutrition comparison of Tofu and Sesame Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of tofu versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in tofu and sesame seeds:

  • Both sesame seeds and tofu are high in calcium, iron and protein.
  • Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Sesame seed is an excellent source of dietary fiber and potassium.
  • Tofu has signficantly less carbohydrates than sesame seed.
Detailed nutritional comparison of tofu and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Tofu src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and tofu has 87% less calories than sesame seed - sesame seed has 565 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, tofu is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Tofu has a macronutrient ratio of 39:9:52 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Tofu Sesame Seeds
Protein 39% 11%
Carbohydrates 9% 17%
Fat 52% 72%
Alcohol ~ ~

carbohydrates

Tofu has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has 45 times more dietary fiber than tofu - sesame seed has 14g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.

sugar

Tofu and sesame seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and tofu are high in protein. Sesame seed has 110% more protein than tofu - sesame seed has 17g of protein per 100 grams and tofu has 8.1g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and tofu has 90% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

Tofu and sesame seeds contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Tofu has more Vitamin A than sesame seed - tofu has 25.5ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Tofu and sesame seeds contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Tofu and sesame seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both tofu and sesame seeds contain significant amounts of pantothenic acid.

Tofu Sesame Seeds
Thiamin 0.081 MG 0.803 MG
Riboflavin 0.052 MG 0.251 MG
Niacin 0.195 MG 4.581 MG
Pantothenic acid 0.068 MG 0.051 MG
Vitamin B6 0.047 MG 0.802 MG
Folate 15 UG 98 UG

Minerals

calcium

Both sesame seeds and tofu are high in calcium. Sesame seed has 183% more calcium than tofu - sesame seed has 989mg of calcium per 100 grams and tofu has 350mg of calcium.

iron

Both sesame seeds and tofu are high in iron. Sesame seed has 175% more iron than tofu - sesame seed has 14.8mg of iron per 100 grams and tofu has 5.4mg of iron.

potassium

Sesame seed is an excellent source of potassium and it has 293% more potassium than tofu - sesame seed has 475mg of potassium per 100 grams and tofu has 121mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both tofu and sesame seeds contain significant amounts of alpha linoleic acid (ALA).

Tofu Sesame Seeds
alpha linoleic acid 0.319 G 0.363 G
Total 0.319 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than tofu per 100 grams.

Tofu Sesame Seeds
linoleic acid 2.38 G 20.654 G
Total 2.38 G 20.654 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 Sesame Seeds .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Tofu g

()
Daily Values (%)

Sesame Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does sesame seeds or tofu contain more calories in 100 grams?
Sesame seed is high in calories and tofu has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and tofu has 76 calories.

Is sesame seeds or tofu better for protein?
Both sesame seeds and tofu are high in protein. Sesame seed has 110% more protein than tofu - sesame seed has 17g of protein per 100 grams and tofu has 8.1g of protein.

Does sesame seeds or tofu contain more calcium?
Both sesame seeds and tofu are high in calcium. Sesame seed has 180% more calcium than tofu - sesame seed has 989mg of calcium in 100 grams and tofu has 350mg of calcium.

Does sesame seeds or tofu contain more iron?
Both sesame seeds and tofu are high in iron. Sesame seed has 180% more iron than tofu - sesame seed has 14.8mg of iron in 100 grams and tofu has 5.4mg of iron.

Does sesame seeds or tofu contain more potassium?
Sesame seed is a rich source of potassium and it has 290% more potassium than tofu - sesame seed has 475mg of potassium in 100 grams and tofu has 121mg of potassium.