Side-by-Side Comparison

Tofu (Firm) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-85%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 559 kcal, 476 kcal less).

Higher Protein

+203%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 10.0 g in Tofu (Firm) (+20.3 g, +203%).

Higher Dietary Fiber

+567%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.90 g in Tofu (Firm) (+5.1 g, +567%).

Higher Vitamin C

+1800%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0.10 mg in Tofu (Firm) (+1.8 mg, +1800%).

Comparing per 100 g standard edible portion.

Nutrient

Tofu (Firm)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

83 kcal4% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 83 kcal in Tofu (Firm) (+476 kcal, +573%).

ProteinPumpkin Seeds (Pepitas) higher

Tofu (Firm)

10.0 g20% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 10.0 g in Tofu (Firm) (+20.3 g, +203%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Tofu (Firm)

1.9 g1% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 1.9 g in Tofu (Firm) (+8.8 g, +470%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.90 g3% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0.90 g in Tofu (Firm) (+5.1 g, +567%).

Total FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

5.3 g7% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 5.3 g in Tofu (Firm) (+43.8 g, +833%).

Total SugarsPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.62 g1% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.62 g in Tofu (Firm) (+0.78 g, +126%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.10 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0.10 mg in Tofu (Firm) (+1.8 mg, +1800%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.01 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.01 mg in Tofu (Firm) (+2.2 mg, +21700%).

Vitamin KPumpkin Seeds (Pepitas) higher

Tofu (Firm)

2.4 µg2% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 2.4 µg in Tofu (Firm) (+4.9 µg, +204%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

19 µg5% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 19 µg in Tofu (Firm) (+39 µg, +205%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.08 mg7% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.08 mg in Tofu (Firm) (+0.19 mg, +237%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.05 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.20 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.20 mg in Tofu (Firm) (+4.8 mg, +2457%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.07 mg1% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.07 mg in Tofu (Firm) (+0.68 mg, +1003%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.05 mg3% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.05 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

9.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Tofu (Firm) provides 9.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +29%).

PotassiumPumpkin Seeds (Pepitas) higher

Tofu (Firm)

148 mg3% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 148 mg in Tofu (Firm) (+661 mg, +447%).

CalciumTofu (Firm) higher

Tofu (Firm)

282 mg22% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Tofu (Firm) provides 282 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+236 mg, +513%).

IronPumpkin Seeds (Pepitas) higher

Tofu (Firm)

2.0 mg11% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 2.0 mg in Tofu (Firm) (+6.8 mg, +332%).

MagnesiumPumpkin Seeds (Pepitas) higher

Tofu (Firm)

37.0 mg9% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 37.0 mg in Tofu (Firm) (+555 mg, +1500%).

PhosphorusPumpkin Seeds (Pepitas) higher

Tofu (Firm)

121 mg10% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 121 mg in Tofu (Firm) (+1,112 mg, +919%).

ZincPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.89 mg8% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.89 mg in Tofu (Firm) (+6.9 mg, +778%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.79 g4% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.79 g in Tofu (Firm) (+7.9 g, +996%).

Nutrient

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

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Tofu (Firm)

105 kcal5% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Tofu (Firm) provides 105 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+49 kcal, +87%).

ProteinTofu (Firm) higher

Tofu (Firm)

12.6 g25% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Tofu (Firm) provides 12.6 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+9.6 g, +316%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

2.4 g1% DV

Pumpkin Seeds (Pepitas)

1.1 g

Tofu (Firm) provides 2.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.3 g, +121%).

Dietary FiberTofu (Firm) higher

Tofu (Firm)

1.1 g4% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Tofu (Firm) provides 1.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.53 g, +89%).

Total FatTofu (Firm) higher

Tofu (Firm)

6.6 g8% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Tofu (Firm) provides 6.6 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+1.7 g, +35%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.78 g2% DV

Pumpkin Seeds (Pepitas)

0.14 g

Tofu (Firm) provides 0.78 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+0.64 g, +458%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.13 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0.13 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.01 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.01 mg in Tofu (Firm) (+0.21 mg, +1630%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

3.0 µg3% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Tofu (Firm) provides 3.0 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+2.3 µg, +314%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

24 µg6% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Tofu (Firm) provides 24 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+18 µg, +313%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.10 mg9% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Tofu (Firm)

0.07 mg5% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.07 mg vs 0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.25 mg2% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.25 mg in Tofu (Firm) (+0.25 mg, +103%).

Pantothenic Acid (B5)Similar

Tofu (Firm)

0.09 mg2% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.09 mg).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

11.3 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Tofu (Firm) provides 11.3 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+10.6 mg, +1520%).

PotassiumTofu (Firm) higher

Tofu (Firm)

186 mg4% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Tofu (Firm) provides 186 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+106 mg, +131%).

CalciumTofu (Firm) higher

Tofu (Firm)

355 mg27% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Tofu (Firm) provides 355 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+351 mg, +7624%).

IronTofu (Firm) higher

Tofu (Firm)

2.6 mg14% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Tofu (Firm) provides 2.6 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +191%).

MagnesiumPumpkin Seeds (Pepitas) higher

Tofu (Firm)

46.6 mg11% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 46.6 mg in Tofu (Firm) (+12.6 mg, +27%).

PhosphorusTofu (Firm) higher

Tofu (Firm)

152 mg12% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Tofu (Firm) provides 152 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+29.2 mg, +24%).

ZincTofu (Firm) higher

Tofu (Firm)

1.1 mg10% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Tofu (Firm) provides 1.1 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.34 mg, +44%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Tofu (Firm)

1.00 g5% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Tofu (Firm) provides 1.00 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+0.13 g, +15%).

Nutrient

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

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

12.0 g24% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Tofu (Firm) provides 12.0 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+6.5 g, +120%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

2.3 g1% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Tofu (Firm) provides 2.3 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+0.33 g, +17%).

Dietary FiberSimilar

Tofu (Firm)

1.1 g4% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of dietary fiber (1.1 g).

Total FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

6.3 g8% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 6.3 g in Tofu (Firm) (+2.5 g, +40%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

0.74 g1% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Tofu (Firm) provides 0.74 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.49 g, +195%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.12 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) provides 0.34 mg vs 0.12 mg in Tofu (Firm) (+0.22 mg, +185%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.01 mg

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.01 mg in Tofu (Firm) (+0.38 mg, +3170%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

2.9 µg2% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Tofu (Firm) provides 2.9 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+1.6 µg, +119%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

23 µg6% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Tofu (Firm) provides 23 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+12 µg, +118%).

Thiamin (Vitamin B1)Similar

Tofu (Firm)

0.10 mg8% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.10 mg).

Riboflavin (Vitamin B2)Similar

Tofu (Firm)

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.23 mg1% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.23 mg in Tofu (Firm) (+0.66 mg, +284%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.08 mg2% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.14 mg vs 0.08 mg).

Vitamin B6Similar

Tofu (Firm)

0.06 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

10.8 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Tofu (Firm) provides 10.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+9.5 mg, +757%).

PotassiumTofu (Firm) higher

Tofu (Firm)

178 mg4% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Tofu (Firm) provides 178 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+32.0 mg, +22%).

CalciumTofu (Firm) higher

Tofu (Firm)

338 mg26% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Tofu (Firm) provides 338 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+330 mg, +3987%).

IronTofu (Firm) higher

Tofu (Firm)

2.4 mg14% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Tofu (Firm) provides 2.4 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+0.86 mg, +54%).

MagnesiumPumpkin Seeds (Pepitas) higher

Tofu (Firm)

44.4 mg11% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 44.4 mg in Tofu (Firm) (+62.2 mg, +140%).

PhosphorusPumpkin Seeds (Pepitas) higher

Tofu (Firm)

145 mg12% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 145 mg in Tofu (Firm) (+76.7 mg, +53%).

ZincPumpkin Seeds (Pepitas) higher

Tofu (Firm)

1.1 mg10% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.1 mg in Tofu (Firm) (+0.34 mg, +32%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.95 g5% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.95 g in Tofu (Firm) (+0.61 g, +64%).

Nutrient

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

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Tofu (Firm)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Tofu (Firm)

36.0 g72% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Tofu (Firm) provides 36.0 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+19.7 g, +121%).

CarbohydratesTofu (Firm) higher

Tofu (Firm)

6.8 g2% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Tofu (Firm) provides 6.8 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+1.0 g, +17%).

Dietary FiberSimilar

Tofu (Firm)

3.2 g12% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Both Tofu (Firm) and Pumpkin Seeds (Pepitas) provide similar amounts of dietary fiber (3.2 g).

Total FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

19.0 g24% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 19.0 g in Tofu (Firm) (+7.5 g, +39%).

Total SugarsTofu (Firm) higher

Tofu (Firm)

2.2 g4% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Tofu (Firm) provides 2.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+1.5 g, +196%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.36 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.0 mg vs 0.36 mg in Tofu (Firm) (+0.67 mg, +184%).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Vitamin EPumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.04 mg

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.04 mg in Tofu (Firm) (+1.1 mg, +3161%).

Vitamin KTofu (Firm) higher

Tofu (Firm)

8.7 µg7% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Tofu (Firm) provides 8.7 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+4.7 µg, +120%).

Folate (DFE)Tofu (Firm) higher

Tofu (Firm)

69 µg17% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Tofu (Firm) provides 69 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+37 µg, +119%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Tofu (Firm)

0.29 mg24% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Tofu (Firm) provides 0.29 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.14 mg, +98%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Tofu (Firm)

0.19 mg14% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.70 mg4% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 0.70 mg in Tofu (Firm) (+2.0 mg, +283%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Tofu (Firm)

0.25 mg5% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

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

Vitamin B6Tofu (Firm) higher

Tofu (Firm)

0.17 mg10% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.08 mg).

Vitamin B12Similar

Tofu (Firm)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumTofu (Firm) higher

Tofu (Firm)

32.5 mg1% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Tofu (Firm) provides 32.5 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+28.7 mg, +760%).

PotassiumTofu (Firm) higher

Tofu (Firm)

534 mg11% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Tofu (Firm) provides 534 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+97.4 mg, +22%).

CalciumTofu (Firm) higher

Tofu (Firm)

1,018 mg78% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Tofu (Firm) provides 1,018 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+993 mg, +3998%).

IronTofu (Firm) higher

Tofu (Firm)

7.4 mg41% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Tofu (Firm) provides 7.4 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+2.6 mg, +55%).

MagnesiumPumpkin Seeds (Pepitas) higher

Tofu (Firm)

134 mg32% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 134 mg in Tofu (Firm) (+186 mg, +139%).

PhosphorusPumpkin Seeds (Pepitas) higher

Tofu (Firm)

437 mg35% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 437 mg in Tofu (Firm) (+229 mg, +52%).

ZincPumpkin Seeds (Pepitas) higher

Tofu (Firm)

3.2 mg29% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 3.2 mg in Tofu (Firm) (+1.0 mg, +31%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Tofu (Firm)

2.9 g14% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 2.9 g in Tofu (Firm) (+1.8 g, +64%).

Tofu (Firm) vs Pumpkin Seeds (Pepitas)

Tofu (Firm)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary