Nährwerte im Vergleich

Chiasamen vs Tofu

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Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Fine organic black and white chia seeds resting in a stone bowl

Nüsse & Samen

Chiasamen

486Kalorien

16.5Protein

34.4Ballaststoffe

1.6Vitamin C

Details anzeigen

Hülsenfrüchte

Tofu

83Kalorien

10.0Protein

0.9Ballaststoffe

0.1Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-83%

Tofu

Tofu (Firm) has fewer calories (energy) (83 kcal vs 486 kcal, 403 kcal less).

Mehr Protein

+66%

Chiasamen

Chia Seeds provides 16.5 g vs 10.0 g in Tofu (Firm) (+6.6 g, +66%).

Mehr Ballaststoffe

+3722%

Chiasamen

Chia Seeds provides 34.4 g vs 0.90 g in Tofu (Firm) (+33.5 g, +3722%).

Mehr Vitamin C

+1500%

Chiasamen

Chia Seeds provides 1.6 mg vs 0.10 mg in Tofu (Firm) (+1.5 mg, +1500%).

Comparing per 100 g standard edible portion.

Nährstoff

Chiasamen100 g edible portion

Tofu100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Chiasamen höher

Chiasamen

486 kcal24% TB

Tofu

83 kcal4% TB

Chia Seeds provides 486 kcal vs 83 kcal in Tofu (Firm) (+403 kcal, +486%).

ProteinChiasamen höher

Chiasamen

16.5 g33% TB

Tofu

10.0 g20% TB

Chia Seeds provides 16.5 g vs 10.0 g in Tofu (Firm) (+6.6 g, +66%).

KohlenhydrateChiasamen höher

Chiasamen

42.1 g15% TB

Tofu

1.9 g1% TB

Chia Seeds provides 42.1 g vs 1.9 g in Tofu (Firm) (+40.2 g, +2140%).

BallaststoffeChiasamen höher

Chiasamen

34.4 g123% TB

Tofu

0.90 g3% TB

Chia Seeds provides 34.4 g vs 0.90 g in Tofu (Firm) (+33.5 g, +3722%).

GesamtfettChiasamen höher

Chiasamen

30.7 g39% TB

Tofu

5.3 g7% TB

Chia Seeds provides 30.7 g vs 5.3 g in Tofu (Firm) (+25.5 g, +484%).

ZuckerTofu höher

Chiasamen

0 g

Tofu

0.62 g1% TB

Tofu (Firm) has higher total sugars (0.62 g vs 0 g).

Vitamine12 Nährstoffe

Vitamin CChiasamen höher

Chiasamen

1.6 mg2% TB

Tofu

0.10 mg

Chia Seeds provides 1.6 mg vs 0.10 mg in Tofu (Firm) (+1.5 mg, +1500%).

Vitamin AChiasamen höher

Chiasamen

3.0 µg

Tofu

0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DÄhnlich

Chiasamen

0 µg

Tofu

0 µg

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

Vitamin EChiasamen höher

Chiasamen

0.50 mg3% TB

Tofu

0.01 mg

Chia Seeds provides 0.50 mg vs 0.01 mg in Tofu (Firm) (+0.49 mg, +4900%).

Vitamin KTofu höher

Chiasamen

0 µg

Tofu

2.4 µg2% TB

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

FolsäureChiasamen höher

Chiasamen

49 µg12% TB

Tofu

19 µg5% TB

Chia Seeds provides 49 µg vs 19 µg in Tofu (Firm) (+30 µg, +158%).

Vitamin B1 (Thiamin)Chiasamen höher

Chiasamen

0.62 mg52% TB

Tofu

0.08 mg7% TB

Chia Seeds provides 0.62 mg vs 0.08 mg in Tofu (Firm) (+0.54 mg, +665%).

Vitamin B2 (Riboflavin)Chiasamen höher

Chiasamen

0.17 mg13% TB

Tofu

0.05 mg4% TB

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.05 mg).

Vitamin B3 (Niacin)Chiasamen höher

Chiasamen

8.8 mg55% TB

Tofu

0.20 mg1% TB

Chia Seeds provides 8.8 mg vs 0.20 mg in Tofu (Firm) (+8.6 mg, +4428%).

Vitamin B5Chiasamen höher

Chiasamen

0.94 mg19% TB

Tofu

0.07 mg1% TB

Chia Seeds provides 0.94 mg vs 0.07 mg in Tofu (Firm) (+0.87 mg, +1282%).

Vitamin B6Ähnlich

Chiasamen

0.08 mg5% TB

Tofu

0.05 mg3% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Ähnlich

Chiasamen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumChiasamen höher

Chiasamen

16.0 mg1% TB

Tofu

9.0 mg

Chia Seeds provides 16.0 mg vs 9.0 mg in Tofu (Firm) (+7.0 mg, +78%).

KaliumChiasamen höher

Chiasamen

407 mg9% TB

Tofu

148 mg3% TB

Chia Seeds provides 407 mg vs 148 mg in Tofu (Firm) (+259 mg, +175%).

CalciumChiasamen höher

Chiasamen

631 mg49% TB

Tofu

282 mg22% TB

Chia Seeds provides 631 mg vs 282 mg in Tofu (Firm) (+349 mg, +124%).

EisenChiasamen höher

Chiasamen

7.7 mg43% TB

Tofu

2.0 mg11% TB

Chia Seeds provides 7.7 mg vs 2.0 mg in Tofu (Firm) (+5.7 mg, +278%).

MagnesiumChiasamen höher

Chiasamen

335 mg80% TB

Tofu

37.0 mg9% TB

Chia Seeds provides 335 mg vs 37.0 mg in Tofu (Firm) (+298 mg, +805%).

PhosphorChiasamen höher

Chiasamen

860 mg69% TB

Tofu

121 mg10% TB

Chia Seeds provides 860 mg vs 121 mg in Tofu (Firm) (+739 mg, +611%).

ZinkChiasamen höher

Chiasamen

4.6 mg42% TB

Tofu

0.89 mg8% TB

Chia Seeds provides 4.6 mg vs 0.89 mg in Tofu (Firm) (+3.7 mg, +415%).

Lipide1 Nährstoffe

Gesättigte FettsäurenChiasamen höher

Chiasamen

3.3 g17% TB

Tofu

0.79 g4% TB

Chia Seeds provides 3.3 g vs 0.79 g in Tofu (Firm) (+2.5 g, +322%).

Nährstoff

Chiasamen12 g (1 tablespoon (12 g))

Tofu126 g (1/2 block (126 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Tofu höher

Chiasamen

58 kcal3% TB

Tofu

105 kcal5% TB

Tofu (Firm) provides 105 kcal vs 58 kcal in Chia Seeds (+46 kcal, +79%).

ProteinTofu höher

Chiasamen

2.0 g4% TB

Tofu

12.6 g25% TB

Tofu (Firm) provides 12.6 g vs 2.0 g in Chia Seeds (+10.6 g, +534%).

KohlenhydrateChiasamen höher

Chiasamen

5.1 g2% TB

Tofu

2.4 g1% TB

Chia Seeds provides 5.1 g vs 2.4 g in Tofu (Firm) (+2.7 g, +113%).

BallaststoffeChiasamen höher

Chiasamen

4.1 g15% TB

Tofu

1.1 g4% TB

Chia Seeds provides 4.1 g vs 1.1 g in Tofu (Firm) (+3.0 g, +264%).

GesamtfettTofu höher

Chiasamen

3.7 g5% TB

Tofu

6.6 g8% TB

Tofu (Firm) provides 6.6 g vs 3.7 g in Chia Seeds (+2.9 g, +80%).

ZuckerTofu höher

Chiasamen

0 g

Tofu

0.78 g2% TB

Tofu (Firm) has higher total sugars (0.78 g vs 0 g).

Vitamine12 Nährstoffe

Vitamin CChiasamen höher

Chiasamen

0.19 mg

Tofu

0.13 mg

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

Vitamin AChiasamen höher

Chiasamen

0.4 µg

Tofu

0 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DÄhnlich

Chiasamen

0 µg

Tofu

0 µg

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

Vitamin EÄhnlich

Chiasamen

0.06 mg

Tofu

0.01 mg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin e (0.06 mg).

Vitamin KTofu höher

Chiasamen

0 µg

Tofu

3.0 µg3% TB

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

FolsäureTofu höher

Chiasamen

5.9 µg1% TB

Tofu

24 µg6% TB

Tofu (Firm) provides 24 µg vs 5.9 µg in Chia Seeds (+18 µg, +307%).

Vitamin B1 (Thiamin)Ähnlich

Chiasamen

0.07 mg6% TB

Tofu

0.10 mg9% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Chiasamen

0.02 mg2% TB

Tofu

0.07 mg5% TB

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

Vitamin B3 (Niacin)Chiasamen höher

Chiasamen

1.1 mg7% TB

Tofu

0.25 mg2% TB

Chia Seeds provides 1.1 mg vs 0.25 mg in Tofu (Firm) (+0.81 mg, +331%).

Vitamin B5Ähnlich

Chiasamen

0.11 mg2% TB

Tofu

0.09 mg2% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Ähnlich

Chiasamen

0.01 mg1% TB

Tofu

0.06 mg3% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Ähnlich

Chiasamen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Chiasamen

1.9 mg

Tofu

11.3 mg

Tofu (Firm) provides 11.3 mg vs 1.9 mg in Chia Seeds (+9.4 mg, +491%).

KaliumTofu höher

Chiasamen

48.8 mg1% TB

Tofu

186 mg4% TB

Tofu (Firm) provides 186 mg vs 48.8 mg in Chia Seeds (+138 mg, +282%).

CalciumTofu höher

Chiasamen

75.7 mg6% TB

Tofu

355 mg27% TB

Tofu (Firm) provides 355 mg vs 75.7 mg in Chia Seeds (+280 mg, +369%).

EisenTofu höher

Chiasamen

0.93 mg5% TB

Tofu

2.6 mg14% TB

Tofu (Firm) provides 2.6 mg vs 0.93 mg in Chia Seeds (+1.6 mg, +177%).

MagnesiumTofu höher

Chiasamen

40.2 mg10% TB

Tofu

46.6 mg11% TB

Tofu (Firm) provides 46.6 mg vs 40.2 mg in Chia Seeds (+6.4 mg, +16%).

PhosphorTofu höher

Chiasamen

103 mg8% TB

Tofu

152 mg12% TB

Tofu (Firm) provides 152 mg vs 103 mg in Chia Seeds (+49.3 mg, +48%).

ZinkTofu höher

Chiasamen

0.55 mg5% TB

Tofu

1.1 mg10% TB

Tofu (Firm) provides 1.1 mg vs 0.55 mg in Chia Seeds (+0.57 mg, +104%).

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Chiasamen

0.40 g2% TB

Tofu

1.00 g5% TB

Tofu (Firm) provides 1.00 g vs 0.40 g in Chia Seeds (+0.60 g, +149%).

Nährstoff

ChiasamenAmount per 100 kcal (21 g)

TofuAmount per 100 kcal (120 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Chiasamen

102 kcal5% TB

Tofu

100 kcal5% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of calories (energy) (102 kcal).

ProteinTofu höher

Chiasamen

3.5 g7% TB

Tofu

12.0 g24% TB

Tofu (Firm) provides 12.0 g vs 3.5 g in Chia Seeds (+8.5 g, +245%).

KohlenhydrateChiasamen höher

Chiasamen

8.8 g3% TB

Tofu

2.3 g1% TB

Chia Seeds provides 8.8 g vs 2.3 g in Tofu (Firm) (+6.6 g, +292%).

BallaststoffeChiasamen höher

Chiasamen

7.2 g26% TB

Tofu

1.1 g4% TB

Chia Seeds provides 7.2 g vs 1.1 g in Tofu (Firm) (+6.1 g, +569%).

GesamtfettÄhnlich

Chiasamen

6.5 g8% TB

Tofu

6.3 g8% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of total fat (6.5 g).

ZuckerTofu höher

Chiasamen

0 g

Tofu

0.74 g1% TB

Tofu (Firm) has higher total sugars (0.74 g vs 0 g).

Vitamine12 Nährstoffe

Vitamin CChiasamen höher

Chiasamen

0.34 mg

Tofu

0.12 mg

Chia Seeds provides 0.34 mg vs 0.12 mg in Tofu (Firm) (+0.22 mg, +180%).

Vitamin AChiasamen höher

Chiasamen

0.6 µg

Tofu

0 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DÄhnlich

Chiasamen

0 µg

Tofu

0 µg

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

Vitamin EChiasamen höher

Chiasamen

0.11 mg1% TB

Tofu

0.01 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu höher

Chiasamen

0 µg

Tofu

2.9 µg2% TB

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

FolsäureTofu höher

Chiasamen

10 µg3% TB

Tofu

23 µg6% TB

Tofu (Firm) provides 23 µg vs 10 µg in Chia Seeds (+13 µg, +122%).

Vitamin B1 (Thiamin)Ähnlich

Chiasamen

0.13 mg11% TB

Tofu

0.10 mg8% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Chiasamen

0.04 mg3% TB

Tofu

0.06 mg5% TB

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

Vitamin B3 (Niacin)Chiasamen höher

Chiasamen

1.9 mg12% TB

Tofu

0.23 mg1% TB

Chia Seeds provides 1.9 mg vs 0.23 mg in Tofu (Firm) (+1.6 mg, +692%).

Vitamin B5Chiasamen höher

Chiasamen

0.20 mg4% TB

Tofu

0.08 mg2% TB

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.08 mg).

Vitamin B6Ähnlich

Chiasamen

0.02 mg1% TB

Tofu

0.06 mg3% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Ähnlich

Chiasamen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Chiasamen

3.4 mg

Tofu

10.8 mg

Tofu (Firm) provides 10.8 mg vs 3.4 mg in Chia Seeds (+7.4 mg, +221%).

KaliumTofu höher

Chiasamen

85.5 mg2% TB

Tofu

178 mg4% TB

Tofu (Firm) provides 178 mg vs 85.5 mg in Chia Seeds (+92.1 mg, +108%).

CalciumTofu höher

Chiasamen

133 mg10% TB

Tofu

338 mg26% TB

Tofu (Firm) provides 338 mg vs 133 mg in Chia Seeds (+206 mg, +155%).

EisenTofu höher

Chiasamen

1.6 mg9% TB

Tofu

2.4 mg14% TB

Tofu (Firm) provides 2.4 mg vs 1.6 mg in Chia Seeds (+0.83 mg, +51%).

MagnesiumChiasamen höher

Chiasamen

70.4 mg17% TB

Tofu

44.4 mg11% TB

Chia Seeds provides 70.4 mg vs 44.4 mg in Tofu (Firm) (+25.9 mg, +58%).

PhosphorChiasamen höher

Chiasamen

181 mg14% TB

Tofu

145 mg12% TB

Chia Seeds provides 181 mg vs 145 mg in Tofu (Firm) (+35.4 mg, +24%).

ZinkTofu höher

Chiasamen

0.96 mg9% TB

Tofu

1.1 mg10% TB

Tofu (Firm) provides 1.1 mg vs 0.96 mg in Chia Seeds (+0.11 mg, +11%).

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Chiasamen

0.70 g3% TB

Tofu

0.95 g5% TB

Tofu (Firm) provides 0.95 g vs 0.70 g in Chia Seeds (+0.25 g, +36%).

Nährstoff

ChiasamenNormalized to 300 kcal (62 g)

TofuNormalized to 300 kcal (361 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Chiasamen

301 kcal15% TB

Tofu

300 kcal15% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of calories (energy) (301 kcal).

ProteinTofu höher

Chiasamen

10.3 g21% TB

Tofu

36.0 g72% TB

Tofu (Firm) provides 36.0 g vs 10.3 g in Chia Seeds (+25.8 g, +251%).

KohlenhydrateChiasamen höher

Chiasamen

26.1 g9% TB

Tofu

6.8 g2% TB

Chia Seeds provides 26.1 g vs 6.8 g in Tofu (Firm) (+19.3 g, +285%).

BallaststoffeChiasamen höher

Chiasamen

21.3 g76% TB

Tofu

3.2 g12% TB

Chia Seeds provides 21.3 g vs 3.2 g in Tofu (Firm) (+18.1 g, +556%).

GesamtfettÄhnlich

Chiasamen

19.1 g24% TB

Tofu

19.0 g24% TB

Both Chia Seeds and Tofu (Firm) provide similar amounts of total fat (19.1 g).

ZuckerTofu höher

Chiasamen

0 g

Tofu

2.2 g4% TB

Tofu (Firm) has higher total sugars (2.2 g vs 0 g).

Vitamine12 Nährstoffe

Vitamin CChiasamen höher

Chiasamen

0.99 mg1% TB

Tofu

0.36 mg

Chia Seeds provides 0.99 mg vs 0.36 mg in Tofu (Firm) (+0.63 mg, +175%).

Vitamin AChiasamen höher

Chiasamen

1.9 µg

Tofu

0 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DÄhnlich

Chiasamen

0 µg

Tofu

0 µg

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

Vitamin EChiasamen höher

Chiasamen

0.31 mg2% TB

Tofu

0.04 mg

Chia Seeds provides 0.31 mg vs 0.04 mg in Tofu (Firm) (+0.27 mg, +759%).

Vitamin KTofu höher

Chiasamen

0 µg

Tofu

8.7 µg7% TB

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

FolsäureTofu höher

Chiasamen

30 µg8% TB

Tofu

69 µg17% TB

Tofu (Firm) provides 69 µg vs 30 µg in Chia Seeds (+38 µg, +126%).

Vitamin B1 (Thiamin)Chiasamen höher

Chiasamen

0.38 mg32% TB

Tofu

0.29 mg24% TB

Chia Seeds provides 0.38 mg vs 0.29 mg in Tofu (Firm) (+0.09 mg, +31%).

Vitamin B2 (Riboflavin)Tofu höher

Chiasamen

0.11 mg8% TB

Tofu

0.19 mg14% TB

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Vitamin B3 (Niacin)Chiasamen höher

Chiasamen

5.5 mg34% TB

Tofu

0.70 mg4% TB

Chia Seeds provides 5.5 mg vs 0.70 mg in Tofu (Firm) (+4.8 mg, +678%).

Vitamin B5Chiasamen höher

Chiasamen

0.58 mg12% TB

Tofu

0.25 mg5% TB

Chia Seeds provides 0.58 mg vs 0.25 mg in Tofu (Firm) (+0.34 mg, +137%).

Vitamin B6Tofu höher

Chiasamen

0.05 mg3% TB

Tofu

0.17 mg10% TB

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.05 mg).

Vitamin B12Ähnlich

Chiasamen

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Chiasamen

9.9 mg

Tofu

32.5 mg1% TB

Tofu (Firm) provides 32.5 mg vs 9.9 mg in Chia Seeds (+22.6 mg, +228%).

KaliumTofu höher

Chiasamen

252 mg5% TB

Tofu

534 mg11% TB

Tofu (Firm) provides 534 mg vs 252 mg in Chia Seeds (+282 mg, +112%).

CalciumTofu höher

Chiasamen

391 mg30% TB

Tofu

1,018 mg78% TB

Tofu (Firm) provides 1,018 mg vs 391 mg in Chia Seeds (+627 mg, +160%).

EisenTofu höher

Chiasamen

4.8 mg27% TB

Tofu

7.4 mg41% TB

Tofu (Firm) provides 7.4 mg vs 4.8 mg in Chia Seeds (+2.6 mg, +54%).

MagnesiumChiasamen höher

Chiasamen

208 mg49% TB

Tofu

134 mg32% TB

Chia Seeds provides 208 mg vs 134 mg in Tofu (Firm) (+74.1 mg, +55%).

PhosphorChiasamen höher

Chiasamen

533 mg43% TB

Tofu

437 mg35% TB

Chia Seeds provides 533 mg vs 437 mg in Tofu (Firm) (+96.4 mg, +22%).

ZinkTofu höher

Chiasamen

2.8 mg26% TB

Tofu

3.2 mg29% TB

Tofu (Firm) provides 3.2 mg vs 2.8 mg in Chia Seeds (+0.37 mg, +13%).

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Chiasamen

2.1 g10% TB

Tofu

2.9 g14% TB

Tofu (Firm) provides 2.9 g vs 2.1 g in Chia Seeds (+0.79 g, +38%).

Chiasamen vs Tofu

Chiasamen

Tofu

Nutritional Takeaways

Zusammenfassung des Vergleichs