Sesame Oil vs. Tofu

Nutrition comparison of Sesame Oil and Tofu


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

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

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

  • Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Tofu is a great source of protein.
  • Tofu is an excellent source of calcium and iron.
Detailed nutritional comparison of sesame oil and tofu 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: Sesame Oil (Oil, sesame, salad or cooking) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Tofu src

Calories and Carbs

calories

Sesame oil is high in calories and tofu has 91% less calories than sesame oil - sesame oil has 884 calories per 100 grams and tofu has 76 calories.

For macronutrient ratios, sesame oil is much lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Tofu
Protein ~ 39%
Carbohydrates ~ 9%
Fat 100% 52%
Alcohol ~ ~

carbohydrates

Both tofu and sesame oil are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Tofu has more dietary fiber than sesame oil - tofu has 0.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

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

Protein

protein

Tofu is a great source of protein and it has more protein than sesame oil - tofu has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and tofu has 95% less saturated fat than sesame oil - sesame oil has 14.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Sesame oil and tofu contain similar amounts of Vitamin E - sesame oil has 1.4mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.

Vitamin K

Sesame oil and tofu contain similar amounts of Vitamin K - sesame oil has 13.6ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.

The B Vitamins

Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Tofu
Thiamin ~ 0.081 MG
Riboflavin ~ 0.052 MG
Niacin ~ 0.195 MG
Pantothenic acid ~ 0.068 MG
Vitamin B6 ~ 0.047 MG
Folate ~ 15 UG

Minerals

calcium

Tofu is an excellent source of calcium and it has more calcium than sesame oil - tofu has 350mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Tofu is an excellent source of iron and it has more iron than sesame oil - tofu has 5.4mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Tofu has more potassium than sesame oil - tofu has 121mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Sesame Oil Tofu
alpha linoleic acid 0.3 G 0.319 G
Total 0.3 G 0.319 G

omega 6s

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

Sesame Oil Tofu
linoleic acid 41.3 G 2.38 G
Total 41.3 G 2.38 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 Sesame Oil or Tofu .

Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

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FAQ

Does sesame oil or tofu contain more calories in 100 grams?
Sesame oil is high in calories and tofu has 90% less calories than sesame oil - sesame oil has 884 calories in 100g and tofu has 76 calories.

Is tofu or sesame oil better for protein?
Tofu is a great source of protein and it has more protein than sesame oil - tofu has 8.1g of protein per 100 grams and sesame oil does not contain significant amounts.

Does tofu or sesame oil contain more calcium?
Tofu is a rich source of calcium and it has more calcium than sesame oil - tofu has 350mg of calcium in 100 grams and sesame oil does not contain significant amounts.

Does tofu or sesame oil contain more iron?
Tofu is an abundant source of iron and it has more iron than sesame oil - tofu has 5.4mg of iron in 100 grams and sesame oil does not contain significant amounts.