Nährwerte im Vergleich

Kürbiskerne vs Tofu

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean shelled green pumpkin seed pepitas on light wooden surface

Nüsse & Samen

Kürbiskerne

559Kalorien

30.2Protein

6.0Ballaststoffe

1.9Vitamin 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

-85%

Tofu

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

Mehr Protein

+203%

Kürbiskerne

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

Mehr Ballaststoffe

+567%

Kürbiskerne

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

Mehr Vitamin C

+1800%

Kürbiskerne

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.

Nährstoff

Kürbiskerne100 g edible portion

Tofu100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

559 kcal28% TB

Tofu

83 kcal4% TB

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

ProteinKürbiskerne höher

Kürbiskerne

30.2 g60% TB

Tofu

10.0 g20% TB

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

KohlenhydrateKürbiskerne höher

Kürbiskerne

10.7 g4% TB

Tofu

1.9 g1% TB

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

BallaststoffeKürbiskerne höher

Kürbiskerne

6.0 g21% TB

Tofu

0.90 g3% TB

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

GesamtfettKürbiskerne höher

Kürbiskerne

49.1 g63% TB

Tofu

5.3 g7% TB

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

ZuckerKürbiskerne höher

Kürbiskerne

1.4 g3% TB

Tofu

0.62 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.9 mg2% TB

Tofu

0.10 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

1.0 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

2.2 mg15% TB

Tofu

0.01 mg

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

Vitamin KKürbiskerne höher

Kürbiskerne

7.3 µg6% TB

Tofu

2.4 µg2% TB

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

FolsäureKürbiskerne höher

Kürbiskerne

58 µg14% TB

Tofu

19 µg5% TB

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

Vitamin B1 (Thiamin)Kürbiskerne höher

Kürbiskerne

0.27 mg23% TB

Tofu

0.08 mg7% TB

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

Vitamin B2 (Riboflavin)Kürbiskerne höher

Kürbiskerne

0.15 mg12% TB

Tofu

0.05 mg4% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

5.0 mg31% TB

Tofu

0.20 mg1% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.75 mg15% TB

Tofu

0.07 mg1% TB

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

Vitamin B6Kürbiskerne höher

Kürbiskerne

0.14 mg8% TB

Tofu

0.05 mg3% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Kürbiskerne

7.0 mg

Tofu

9.0 mg

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

KaliumKürbiskerne höher

Kürbiskerne

809 mg17% TB

Tofu

148 mg3% TB

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

CalciumTofu höher

Kürbiskerne

46.0 mg4% TB

Tofu

282 mg22% TB

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

EisenKürbiskerne höher

Kürbiskerne

8.8 mg49% TB

Tofu

2.0 mg11% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

592 mg141% TB

Tofu

37.0 mg9% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

1,233 mg99% TB

Tofu

121 mg10% TB

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

ZinkKürbiskerne höher

Kürbiskerne

7.8 mg71% TB

Tofu

0.89 mg8% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

8.7 g43% TB

Tofu

0.79 g4% TB

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

Nährstoff

Kürbiskerne10 g (1 tablespoon (10 g))

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

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Tofu höher

Kürbiskerne

56 kcal3% TB

Tofu

105 kcal5% TB

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

ProteinTofu höher

Kürbiskerne

3.0 g6% TB

Tofu

12.6 g25% TB

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

KohlenhydrateTofu höher

Kürbiskerne

1.1 g

Tofu

2.4 g1% TB

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

BallaststoffeTofu höher

Kürbiskerne

0.60 g2% TB

Tofu

1.1 g4% TB

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

GesamtfettTofu höher

Kürbiskerne

4.9 g6% TB

Tofu

6.6 g8% TB

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

ZuckerTofu höher

Kürbiskerne

0.14 g

Tofu

0.78 g2% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.19 mg

Tofu

0.13 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.1 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

0.22 mg1% TB

Tofu

0.01 mg

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

Vitamin KTofu höher

Kürbiskerne

0.7 µg1% TB

Tofu

3.0 µg3% TB

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

FolsäureTofu höher

Kürbiskerne

5.8 µg1% TB

Tofu

24 µg6% TB

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

Vitamin B1 (Thiamin)Tofu höher

Kürbiskerne

0.03 mg2% TB

Tofu

0.10 mg9% TB

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

Vitamin B2 (Riboflavin)Tofu höher

Kürbiskerne

0.02 mg1% TB

Tofu

0.07 mg5% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.50 mg3% TB

Tofu

0.25 mg2% TB

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

Vitamin B5Ähnlich

Kürbiskerne

0.08 mg2% TB

Tofu

0.09 mg2% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.08 mg).

Vitamin B6Ähnlich

Kürbiskerne

0.01 mg1% TB

Tofu

0.06 mg3% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Kürbiskerne

0.70 mg

Tofu

11.3 mg

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

KaliumTofu höher

Kürbiskerne

80.9 mg2% TB

Tofu

186 mg4% TB

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

CalciumTofu höher

Kürbiskerne

4.6 mg

Tofu

355 mg27% TB

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

EisenTofu höher

Kürbiskerne

0.88 mg5% TB

Tofu

2.6 mg14% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

59.2 mg14% TB

Tofu

46.6 mg11% TB

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

PhosphorTofu höher

Kürbiskerne

123 mg10% TB

Tofu

152 mg12% TB

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

ZinkTofu höher

Kürbiskerne

0.78 mg7% TB

Tofu

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Kürbiskerne

0.87 g4% TB

Tofu

1.00 g5% TB

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

Nährstoff

KürbiskerneAmount per 100 kcal (18 g)

TofuAmount per 100 kcal (120 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

101 kcal5% TB

Tofu

100 kcal5% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of calories (energy) (101 kcal).

ProteinTofu höher

Kürbiskerne

5.4 g11% TB

Tofu

12.0 g24% TB

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

KohlenhydrateTofu höher

Kürbiskerne

1.9 g1% TB

Tofu

2.3 g1% TB

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

BallaststoffeÄhnlich

Kürbiskerne

1.1 g4% TB

Tofu

1.1 g4% TB

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

GesamtfettKürbiskerne höher

Kürbiskerne

8.8 g11% TB

Tofu

6.3 g8% TB

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

ZuckerTofu höher

Kürbiskerne

0.25 g1% TB

Tofu

0.74 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.34 mg

Tofu

0.12 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.2 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

0.39 mg3% TB

Tofu

0.01 mg

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

Vitamin KTofu höher

Kürbiskerne

1.3 µg1% TB

Tofu

2.9 µg2% TB

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

FolsäureTofu höher

Kürbiskerne

10 µg3% TB

Tofu

23 µg6% TB

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

Vitamin B1 (Thiamin)Ähnlich

Kürbiskerne

0.05 mg4% TB

Tofu

0.10 mg8% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.03 mg2% TB

Tofu

0.06 mg5% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.90 mg6% TB

Tofu

0.23 mg1% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.14 mg3% TB

Tofu

0.08 mg2% TB

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

Vitamin B6Ähnlich

Kürbiskerne

0.03 mg2% TB

Tofu

0.06 mg3% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Kürbiskerne

1.3 mg

Tofu

10.8 mg

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

KaliumTofu höher

Kürbiskerne

146 mg3% TB

Tofu

178 mg4% TB

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

CalciumTofu höher

Kürbiskerne

8.3 mg1% TB

Tofu

338 mg26% TB

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

EisenTofu höher

Kürbiskerne

1.6 mg9% TB

Tofu

2.4 mg14% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

107 mg25% TB

Tofu

44.4 mg11% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

222 mg18% TB

Tofu

145 mg12% TB

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

ZinkKürbiskerne höher

Kürbiskerne

1.4 mg13% TB

Tofu

1.1 mg10% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

1.6 g8% TB

Tofu

0.95 g5% TB

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

Nährstoff

KürbiskerneNormalized to 300 kcal (54 g)

TofuNormalized to 300 kcal (361 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

302 kcal15% TB

Tofu

300 kcal15% TB

Both Pumpkin Seeds (Pepitas) and Tofu (Firm) provide similar amounts of calories (energy) (302 kcal).

ProteinTofu höher

Kürbiskerne

16.3 g33% TB

Tofu

36.0 g72% TB

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

KohlenhydrateTofu höher

Kürbiskerne

5.8 g2% TB

Tofu

6.8 g2% TB

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

BallaststoffeÄhnlich

Kürbiskerne

3.2 g12% TB

Tofu

3.2 g12% TB

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

GesamtfettKürbiskerne höher

Kürbiskerne

26.5 g34% TB

Tofu

19.0 g24% TB

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

ZuckerTofu höher

Kürbiskerne

0.76 g2% TB

Tofu

2.2 g4% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.0 mg1% TB

Tofu

0.36 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.5 µg

Tofu

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

1.2 mg8% TB

Tofu

0.04 mg

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

Vitamin KTofu höher

Kürbiskerne

3.9 µg3% TB

Tofu

8.7 µg7% TB

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

FolsäureTofu höher

Kürbiskerne

31 µg8% TB

Tofu

69 µg17% TB

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

Vitamin B1 (Thiamin)Tofu höher

Kürbiskerne

0.15 mg12% TB

Tofu

0.29 mg24% TB

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

Vitamin B2 (Riboflavin)Tofu höher

Kürbiskerne

0.08 mg6% TB

Tofu

0.19 mg14% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

2.7 mg17% TB

Tofu

0.70 mg4% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.41 mg8% TB

Tofu

0.25 mg5% TB

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

Vitamin B6Tofu höher

Kürbiskerne

0.08 mg5% TB

Tofu

0.17 mg10% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Tofu

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Kürbiskerne

3.8 mg

Tofu

32.5 mg1% TB

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

KaliumTofu höher

Kürbiskerne

437 mg9% TB

Tofu

534 mg11% TB

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

CalciumTofu höher

Kürbiskerne

24.8 mg2% TB

Tofu

1,018 mg78% TB

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

EisenTofu höher

Kürbiskerne

4.8 mg26% TB

Tofu

7.4 mg41% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

320 mg76% TB

Tofu

134 mg32% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

666 mg53% TB

Tofu

437 mg35% TB

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

ZinkKürbiskerne höher

Kürbiskerne

4.2 mg38% TB

Tofu

3.2 mg29% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

4.7 g23% TB

Tofu

2.9 g14% TB

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

Kürbiskerne vs Tofu

Kürbiskerne

Tofu

Nutritional Takeaways

Zusammenfassung des Vergleichs