Side-by-Side Comparison

Sesame Seeds (Whole) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 573 kcal, 490 kcal less).

Higher Protein

+78%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 10.0 g in Tofu (Firm) (+7.8 g, +78%).

Higher Dietary Fiber

+1211%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 0.90 g in Tofu (Firm) (+10.9 g, +1211%).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Sesame Seeds (Whole) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

573 kcal29% DV

Tofu (Firm)

83 kcal4% DV

Sesame Seeds (Whole) provides 573 kcal vs 83 kcal in Tofu (Firm) (+490 kcal, +590%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

Tofu (Firm)

10.0 g20% DV

Sesame Seeds (Whole) provides 17.7 g vs 10.0 g in Tofu (Firm) (+7.8 g, +78%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

23.5 g9% DV

Tofu (Firm)

1.9 g1% DV

Sesame Seeds (Whole) provides 23.5 g vs 1.9 g in Tofu (Firm) (+21.6 g, +1147%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.8 g42% DV

Tofu (Firm)

0.90 g3% DV

Sesame Seeds (Whole) provides 11.8 g vs 0.90 g in Tofu (Firm) (+10.9 g, +1211%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

49.7 g64% DV

Tofu (Firm)

5.3 g7% DV

Sesame Seeds (Whole) provides 49.7 g vs 5.3 g in Tofu (Firm) (+44.4 g, +844%).

Total SugarsTofu (Firm) higher

Sesame Seeds (Whole)

0.30 g1% DV

Tofu (Firm)

0.62 g1% DV

Tofu (Firm) provides 0.62 g vs 0.30 g in Sesame Seeds (Whole) (+0.32 g, +107%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Sesame Seeds (Whole)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg2% DV

Tofu (Firm)

0.01 mg

Sesame Seeds (Whole) provides 0.25 mg vs 0.01 mg in Tofu (Firm) (+0.24 mg, +2400%).

Vitamin KTofu (Firm) higher

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

97 µg24% DV

Tofu (Firm)

19 µg5% DV

Sesame Seeds (Whole) provides 97 µg vs 19 µg in Tofu (Firm) (+78 µg, +411%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

Tofu (Firm)

0.08 mg7% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.08 mg in Tofu (Firm) (+0.71 mg, +877%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

Tofu (Firm)

0.05 mg4% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.05 mg in Tofu (Firm) (+0.20 mg, +375%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 mg28% DV

Tofu (Firm)

0.20 mg1% DV

Sesame Seeds (Whole) provides 4.5 mg vs 0.20 mg in Tofu (Firm) (+4.3 mg, +2215%).

Pantothenic Acid (B5)Similar

Sesame Seeds (Whole)

0.05 mg1% DV

Tofu (Firm)

0.07 mg1% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.05 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

Tofu (Firm)

0.05 mg3% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.05 mg in Tofu (Firm) (+0.74 mg, +1581%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.0 mg

Tofu (Firm)

9.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 9.0 mg in Tofu (Firm) (+2.0 mg, +22%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

468 mg10% DV

Tofu (Firm)

148 mg3% DV

Sesame Seeds (Whole) provides 468 mg vs 148 mg in Tofu (Firm) (+320 mg, +216%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

Tofu (Firm)

282 mg22% DV

Sesame Seeds (Whole) provides 975 mg vs 282 mg in Tofu (Firm) (+693 mg, +246%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

Tofu (Firm)

2.0 mg11% DV

Sesame Seeds (Whole) provides 14.6 mg vs 2.0 mg in Tofu (Firm) (+12.5 mg, +613%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

Tofu (Firm)

37.0 mg9% DV

Sesame Seeds (Whole) provides 351 mg vs 37.0 mg in Tofu (Firm) (+314 mg, +849%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

629 mg50% DV

Tofu (Firm)

121 mg10% DV

Sesame Seeds (Whole) provides 629 mg vs 121 mg in Tofu (Firm) (+508 mg, +420%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

Tofu (Firm)

0.89 mg8% DV

Sesame Seeds (Whole) provides 7.8 mg vs 0.89 mg in Tofu (Firm) (+6.9 mg, +771%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

Tofu (Firm)

0.79 g4% DV

Sesame Seeds (Whole) provides 7.0 g vs 0.79 g in Tofu (Firm) (+6.2 g, +781%).

Nutrient

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Sesame Seeds (Whole)

52 kcal3% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 52 kcal in Sesame Seeds (Whole) (+53 kcal, +103%).

ProteinTofu (Firm) higher

Sesame Seeds (Whole)

1.6 g3% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 1.6 g in Sesame Seeds (Whole) (+11.0 g, +688%).

CarbohydratesTofu (Firm) higher

Sesame Seeds (Whole)

2.1 g1% DV

Tofu (Firm)

2.4 g1% DV

Tofu (Firm) provides 2.4 g vs 2.1 g in Sesame Seeds (Whole) (+0.26 g, +12%).

Dietary FiberTofu (Firm) higher

Sesame Seeds (Whole)

1.1 g4% DV

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) provides 1.1 g vs 1.1 g in Sesame Seeds (Whole) (+0.07 g, +7%).

Total FatTofu (Firm) higher

Sesame Seeds (Whole)

4.5 g6% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 4.5 g in Sesame Seeds (Whole) (+2.2 g, +48%).

Total SugarsTofu (Firm) higher

Sesame Seeds (Whole)

0.03 g

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) provides 0.78 g vs 0.03 g in Sesame Seeds (Whole) (+0.75 g, +2793%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Sesame Seeds (Whole)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.02 mg

Tofu (Firm)

0.01 mg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin e (0.02 mg).

Vitamin KTofu (Firm) higher

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) has higher vitamin k (3.0 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Sesame Seeds (Whole)

8.7 µg2% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 8.7 µg in Sesame Seeds (Whole) (+15 µg, +174%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.07 mg6% DV

Tofu (Firm)

0.10 mg9% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.02 mg2% DV

Tofu (Firm)

0.07 mg5% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg3% DV

Tofu (Firm)

0.25 mg2% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.25 mg in Tofu (Firm) (+0.16 mg, +65%).

Pantothenic Acid (B5)Tofu (Firm) higher

Sesame Seeds (Whole)

0.00 mg

Tofu (Firm)

0.09 mg2% DV

Tofu (Firm) provides slightly more pantothenic acid (b5) (0.09 mg vs 0.00 mg).

Vitamin B6Similar

Sesame Seeds (Whole)

0.07 mg4% DV

Tofu (Firm)

0.06 mg3% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Sesame Seeds (Whole)

0.99 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 0.99 mg in Sesame Seeds (Whole) (+10.4 mg, +1045%).

PotassiumTofu (Firm) higher

Sesame Seeds (Whole)

42.1 mg1% DV

Tofu (Firm)

186 mg4% DV

Tofu (Firm) provides 186 mg vs 42.1 mg in Sesame Seeds (Whole) (+144 mg, +343%).

CalciumTofu (Firm) higher

Sesame Seeds (Whole)

87.8 mg7% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 87.8 mg in Sesame Seeds (Whole) (+268 mg, +305%).

IronTofu (Firm) higher

Sesame Seeds (Whole)

1.3 mg7% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 1.3 mg in Sesame Seeds (Whole) (+1.3 mg, +96%).

MagnesiumTofu (Firm) higher

Sesame Seeds (Whole)

31.6 mg8% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 31.6 mg in Sesame Seeds (Whole) (+15.0 mg, +48%).

PhosphorusTofu (Firm) higher

Sesame Seeds (Whole)

56.6 mg5% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 56.6 mg in Sesame Seeds (Whole) (+95.9 mg, +169%).

ZincTofu (Firm) higher

Sesame Seeds (Whole)

0.70 mg6% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.42 mg, +61%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Sesame Seeds (Whole)

0.63 g3% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.63 g in Sesame Seeds (Whole) (+0.37 g, +59%).

Nutrient

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

97 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of calories (energy) (97 kcal).

ProteinTofu (Firm) higher

Sesame Seeds (Whole)

3.0 g6% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 3.0 g in Sesame Seeds (Whole) (+9.0 g, +297%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 g1% DV

Tofu (Firm)

2.3 g1% DV

Sesame Seeds (Whole) provides 4.0 g vs 2.3 g in Tofu (Firm) (+1.7 g, +77%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.0 g7% DV

Tofu (Firm)

1.1 g4% DV

Sesame Seeds (Whole) provides 2.0 g vs 1.1 g in Tofu (Firm) (+0.93 g, +86%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.4 g11% DV

Tofu (Firm)

6.3 g8% DV

Sesame Seeds (Whole) provides 8.4 g vs 6.3 g in Tofu (Firm) (+2.1 g, +34%).

Total SugarsTofu (Firm) higher

Sesame Seeds (Whole)

0.05 g

Tofu (Firm)

0.74 g1% DV

Tofu (Firm) provides 0.74 g vs 0.05 g in Sesame Seeds (Whole) (+0.69 g, +1359%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Sesame Seeds (Whole)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.04 mg

Tofu (Firm)

0.01 mg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin e (0.04 mg).

Vitamin KTofu (Firm) higher

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Sesame Seeds (Whole)

16 µg4% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 16 µg in Sesame Seeds (Whole) (+6.3 µg, +38%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.13 mg11% DV

Tofu (Firm)

0.10 mg8% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.77 mg5% DV

Tofu (Firm)

0.23 mg1% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.23 mg in Tofu (Firm) (+0.53 mg, +228%).

Pantothenic Acid (B5)Tofu (Firm) higher

Sesame Seeds (Whole)

0.01 mg

Tofu (Firm)

0.08 mg2% DV

Tofu (Firm) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg8% DV

Tofu (Firm)

0.06 mg3% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Sesame Seeds (Whole)

1.9 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 1.9 mg in Sesame Seeds (Whole) (+8.9 mg, +478%).

PotassiumTofu (Firm) higher

Sesame Seeds (Whole)

79.6 mg2% DV

Tofu (Firm)

178 mg4% DV

Tofu (Firm) provides 178 mg vs 79.6 mg in Sesame Seeds (Whole) (+98.0 mg, +123%).

CalciumTofu (Firm) higher

Sesame Seeds (Whole)

166 mg13% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 166 mg in Sesame Seeds (Whole) (+173 mg, +104%).

IronSimilar

Sesame Seeds (Whole)

2.5 mg14% DV

Tofu (Firm)

2.4 mg14% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of iron (2.5 mg).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

59.7 mg14% DV

Tofu (Firm)

44.4 mg11% DV

Sesame Seeds (Whole) provides 59.7 mg vs 44.4 mg in Tofu (Firm) (+15.3 mg, +34%).

PhosphorusTofu (Firm) higher

Sesame Seeds (Whole)

107 mg9% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 107 mg in Sesame Seeds (Whole) (+38.3 mg, +36%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg12% DV

Tofu (Firm)

1.1 mg10% DV

Sesame Seeds (Whole) provides 1.3 mg vs 1.1 mg in Tofu (Firm) (+0.25 mg, +23%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

Tofu (Firm)

0.95 g5% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.95 g in Tofu (Firm) (+0.24 g, +25%).

Nutrient

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of calories (energy) (298 kcal).

ProteinTofu (Firm) higher

Sesame Seeds (Whole)

9.2 g18% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 9.2 g in Sesame Seeds (Whole) (+26.8 g, +291%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

12.2 g4% DV

Tofu (Firm)

6.8 g2% DV

Sesame Seeds (Whole) provides 12.2 g vs 6.8 g in Tofu (Firm) (+5.4 g, +80%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

6.1 g22% DV

Tofu (Firm)

3.2 g12% DV

Sesame Seeds (Whole) provides 6.1 g vs 3.2 g in Tofu (Firm) (+2.9 g, +89%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

25.8 g33% DV

Tofu (Firm)

19.0 g24% DV

Sesame Seeds (Whole) provides 25.8 g vs 19.0 g in Tofu (Firm) (+6.8 g, +36%).

Total SugarsTofu (Firm) higher

Sesame Seeds (Whole)

0.16 g

Tofu (Firm)

2.2 g4% DV

Tofu (Firm) provides 2.2 g vs 0.16 g in Sesame Seeds (Whole) (+2.1 g, +1335%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Sesame Seeds (Whole)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg1% DV

Tofu (Firm)

0.04 mg

Sesame Seeds (Whole) provides slightly more vitamin e (0.13 mg vs 0.04 mg).

Vitamin KTofu (Firm) higher

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) has higher vitamin k (8.7 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Sesame Seeds (Whole)

50 µg13% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 50 µg in Sesame Seeds (Whole) (+18 µg, +36%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg34% DV

Tofu (Firm)

0.29 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.29 mg in Tofu (Firm) (+0.12 mg, +41%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Sesame Seeds (Whole)

0.13 mg10% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.13 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.3 mg15% DV

Tofu (Firm)

0.70 mg4% DV

Sesame Seeds (Whole) provides 2.3 mg vs 0.70 mg in Tofu (Firm) (+1.6 mg, +234%).

Pantothenic Acid (B5)Tofu (Firm) higher

Sesame Seeds (Whole)

0.03 mg1% DV

Tofu (Firm)

0.25 mg5% DV

Tofu (Firm) provides 0.25 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.22 mg, +844%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg24% DV

Tofu (Firm)

0.17 mg10% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.17 mg in Tofu (Firm) (+0.24 mg, +142%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Tofu (Firm)

0 µg

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Sesame Seeds (Whole)

5.7 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 5.7 mg in Sesame Seeds (Whole) (+26.8 mg, +468%).

PotassiumTofu (Firm) higher

Sesame Seeds (Whole)

243 mg5% DV

Tofu (Firm)

534 mg11% DV

Tofu (Firm) provides 534 mg vs 243 mg in Sesame Seeds (Whole) (+291 mg, +120%).

CalciumTofu (Firm) higher

Sesame Seeds (Whole)

507 mg39% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 507 mg in Sesame Seeds (Whole) (+511 mg, +101%).

IronSimilar

Sesame Seeds (Whole)

7.6 mg42% DV

Tofu (Firm)

7.4 mg41% DV

Both Sesame Seeds (Whole) and Tofu (Firm) provide similar amounts of iron (7.6 mg).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

183 mg43% DV

Tofu (Firm)

134 mg32% DV

Sesame Seeds (Whole) provides 183 mg vs 134 mg in Tofu (Firm) (+49.0 mg, +37%).

PhosphorusTofu (Firm) higher

Sesame Seeds (Whole)

327 mg26% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 327 mg in Sesame Seeds (Whole) (+110 mg, +34%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 mg37% DV

Tofu (Firm)

3.2 mg29% DV

Sesame Seeds (Whole) provides 4.0 mg vs 3.2 mg in Tofu (Firm) (+0.82 mg, +25%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

Tofu (Firm)

2.9 g14% DV

Sesame Seeds (Whole) provides 3.6 g vs 2.9 g in Tofu (Firm) (+0.77 g, +27%).

Sesame Seeds (Whole) vs Tofu (Firm)

Sesame Seeds (Whole)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary