Nährwerte im Vergleich

Tofu vs Kürbiskerne

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

Hülsenfrüchte

Tofu

83Kalorien

10.0Protein

0.9Ballaststoffe

0.1Vitamin C

Details anzeigen

Clean shelled green pumpkin seed pepitas on light wooden surface

Nüsse & Samen

Kürbiskerne

559Kalorien

30.2Protein

6.0Ballaststoffe

1.9Vitamin 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

Tofu100 g edible portion

Kürbiskerne100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Tofu

83 kcal4% TB

Kürbiskerne

559 kcal28% TB

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

ProteinKürbiskerne höher

Tofu

10.0 g20% TB

Kürbiskerne

30.2 g60% TB

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

KohlenhydrateKürbiskerne höher

Tofu

1.9 g1% TB

Kürbiskerne

10.7 g4% TB

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

BallaststoffeKürbiskerne höher

Tofu

0.90 g3% TB

Kürbiskerne

6.0 g21% TB

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

GesamtfettKürbiskerne höher

Tofu

5.3 g7% TB

Kürbiskerne

49.1 g63% TB

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

ZuckerKürbiskerne höher

Tofu

0.62 g1% TB

Kürbiskerne

1.4 g3% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Tofu

0.10 mg

Kürbiskerne

1.9 mg2% TB

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

Vitamin AKürbiskerne höher

Tofu

0 µg

Kürbiskerne

1.0 µg

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

Vitamin DÄhnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Vitamin EKürbiskerne höher

Tofu

0.01 mg

Kürbiskerne

2.2 mg15% TB

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

Vitamin KKürbiskerne höher

Tofu

2.4 µg2% TB

Kürbiskerne

7.3 µg6% TB

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

FolsäureKürbiskerne höher

Tofu

19 µg5% TB

Kürbiskerne

58 µg14% TB

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

Vitamin B1 (Thiamin)Kürbiskerne höher

Tofu

0.08 mg7% TB

Kürbiskerne

0.27 mg23% TB

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

Vitamin B2 (Riboflavin)Kürbiskerne höher

Tofu

0.05 mg4% TB

Kürbiskerne

0.15 mg12% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Tofu

0.20 mg1% TB

Kürbiskerne

5.0 mg31% TB

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

Vitamin B5Kürbiskerne höher

Tofu

0.07 mg1% TB

Kürbiskerne

0.75 mg15% TB

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

Vitamin B6Kürbiskerne höher

Tofu

0.05 mg3% TB

Kürbiskerne

0.14 mg8% TB

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

Vitamin B12Ähnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Tofu

9.0 mg

Kürbiskerne

7.0 mg

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

KaliumKürbiskerne höher

Tofu

148 mg3% TB

Kürbiskerne

809 mg17% TB

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

CalciumTofu höher

Tofu

282 mg22% TB

Kürbiskerne

46.0 mg4% TB

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

EisenKürbiskerne höher

Tofu

2.0 mg11% TB

Kürbiskerne

8.8 mg49% TB

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

MagnesiumKürbiskerne höher

Tofu

37.0 mg9% TB

Kürbiskerne

592 mg141% TB

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

PhosphorKürbiskerne höher

Tofu

121 mg10% TB

Kürbiskerne

1,233 mg99% TB

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

ZinkKürbiskerne höher

Tofu

0.89 mg8% TB

Kürbiskerne

7.8 mg71% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Tofu

0.79 g4% TB

Kürbiskerne

8.7 g43% TB

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

Nährstoff

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

Kürbiskerne10 g (1 tablespoon (10 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Tofu höher

Tofu

105 kcal5% TB

Kürbiskerne

56 kcal3% TB

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

ProteinTofu höher

Tofu

12.6 g25% TB

Kürbiskerne

3.0 g6% TB

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

KohlenhydrateTofu höher

Tofu

2.4 g1% TB

Kürbiskerne

1.1 g

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

BallaststoffeTofu höher

Tofu

1.1 g4% TB

Kürbiskerne

0.60 g2% TB

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

GesamtfettTofu höher

Tofu

6.6 g8% TB

Kürbiskerne

4.9 g6% TB

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

ZuckerTofu höher

Tofu

0.78 g2% TB

Kürbiskerne

0.14 g

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Tofu

0.13 mg

Kürbiskerne

0.19 mg

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

Vitamin AKürbiskerne höher

Tofu

0 µg

Kürbiskerne

0.1 µg

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

Vitamin DÄhnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Vitamin EKürbiskerne höher

Tofu

0.01 mg

Kürbiskerne

0.22 mg1% TB

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

Vitamin KTofu höher

Tofu

3.0 µg3% TB

Kürbiskerne

0.7 µg1% TB

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

FolsäureTofu höher

Tofu

24 µg6% TB

Kürbiskerne

5.8 µg1% TB

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

Vitamin B1 (Thiamin)Tofu höher

Tofu

0.10 mg9% TB

Kürbiskerne

0.03 mg2% TB

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

Vitamin B2 (Riboflavin)Tofu höher

Tofu

0.07 mg5% TB

Kürbiskerne

0.02 mg1% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Tofu

0.25 mg2% TB

Kürbiskerne

0.50 mg3% TB

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

Vitamin B5Ähnlich

Tofu

0.09 mg2% TB

Kürbiskerne

0.08 mg2% TB

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

Vitamin B6Ähnlich

Tofu

0.06 mg3% TB

Kürbiskerne

0.01 mg1% TB

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

Vitamin B12Ähnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Tofu

11.3 mg

Kürbiskerne

0.70 mg

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

KaliumTofu höher

Tofu

186 mg4% TB

Kürbiskerne

80.9 mg2% TB

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

CalciumTofu höher

Tofu

355 mg27% TB

Kürbiskerne

4.6 mg

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

EisenTofu höher

Tofu

2.6 mg14% TB

Kürbiskerne

0.88 mg5% TB

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

MagnesiumKürbiskerne höher

Tofu

46.6 mg11% TB

Kürbiskerne

59.2 mg14% TB

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

PhosphorTofu höher

Tofu

152 mg12% TB

Kürbiskerne

123 mg10% TB

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

ZinkTofu höher

Tofu

1.1 mg10% TB

Kürbiskerne

0.78 mg7% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenTofu höher

Tofu

1.00 g5% TB

Kürbiskerne

0.87 g4% TB

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

Nährstoff

TofuAmount per 100 kcal (120 g)

KürbiskerneAmount per 100 kcal (18 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Tofu

100 kcal5% TB

Kürbiskerne

101 kcal5% TB

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

ProteinTofu höher

Tofu

12.0 g24% TB

Kürbiskerne

5.4 g11% TB

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

KohlenhydrateTofu höher

Tofu

2.3 g1% TB

Kürbiskerne

1.9 g1% TB

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

BallaststoffeÄhnlich

Tofu

1.1 g4% TB

Kürbiskerne

1.1 g4% TB

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

GesamtfettKürbiskerne höher

Tofu

6.3 g8% TB

Kürbiskerne

8.8 g11% TB

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

ZuckerTofu höher

Tofu

0.74 g1% TB

Kürbiskerne

0.25 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

Tofu

0.12 mg

Kürbiskerne

0.34 mg

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

Vitamin AKürbiskerne höher

Tofu

0 µg

Kürbiskerne

0.2 µg

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

Vitamin DÄhnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Vitamin EKürbiskerne höher

Tofu

0.01 mg

Kürbiskerne

0.39 mg3% TB

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

Vitamin KTofu höher

Tofu

2.9 µg2% TB

Kürbiskerne

1.3 µg1% TB

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

FolsäureTofu höher

Tofu

23 µg6% TB

Kürbiskerne

10 µg3% TB

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

Vitamin B1 (Thiamin)Ähnlich

Tofu

0.10 mg8% TB

Kürbiskerne

0.05 mg4% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Tofu

0.06 mg5% TB

Kürbiskerne

0.03 mg2% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Tofu

0.23 mg1% TB

Kürbiskerne

0.90 mg6% TB

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

Vitamin B5Kürbiskerne höher

Tofu

0.08 mg2% TB

Kürbiskerne

0.14 mg3% TB

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

Vitamin B6Ähnlich

Tofu

0.06 mg3% TB

Kürbiskerne

0.03 mg2% TB

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

Vitamin B12Ähnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Tofu

10.8 mg

Kürbiskerne

1.3 mg

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

KaliumTofu höher

Tofu

178 mg4% TB

Kürbiskerne

146 mg3% TB

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

CalciumTofu höher

Tofu

338 mg26% TB

Kürbiskerne

8.3 mg1% TB

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

EisenTofu höher

Tofu

2.4 mg14% TB

Kürbiskerne

1.6 mg9% TB

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

MagnesiumKürbiskerne höher

Tofu

44.4 mg11% TB

Kürbiskerne

107 mg25% TB

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

PhosphorKürbiskerne höher

Tofu

145 mg12% TB

Kürbiskerne

222 mg18% TB

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

ZinkKürbiskerne höher

Tofu

1.1 mg10% TB

Kürbiskerne

1.4 mg13% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Tofu

0.95 g5% TB

Kürbiskerne

1.6 g8% TB

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

Nährstoff

TofuNormalized to 300 kcal (361 g)

KürbiskerneNormalized to 300 kcal (54 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Tofu

300 kcal15% TB

Kürbiskerne

302 kcal15% TB

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

ProteinTofu höher

Tofu

36.0 g72% TB

Kürbiskerne

16.3 g33% TB

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

KohlenhydrateTofu höher

Tofu

6.8 g2% TB

Kürbiskerne

5.8 g2% TB

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

BallaststoffeÄhnlich

Tofu

3.2 g12% TB

Kürbiskerne

3.2 g12% TB

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

GesamtfettKürbiskerne höher

Tofu

19.0 g24% TB

Kürbiskerne

26.5 g34% TB

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

ZuckerTofu höher

Tofu

2.2 g4% TB

Kürbiskerne

0.76 g2% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Tofu

0.36 mg

Kürbiskerne

1.0 mg1% TB

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

Vitamin AKürbiskerne höher

Tofu

0 µg

Kürbiskerne

0.5 µg

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

Vitamin DÄhnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Vitamin EKürbiskerne höher

Tofu

0.04 mg

Kürbiskerne

1.2 mg8% TB

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

Vitamin KTofu höher

Tofu

8.7 µg7% TB

Kürbiskerne

3.9 µg3% TB

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

FolsäureTofu höher

Tofu

69 µg17% TB

Kürbiskerne

31 µg8% TB

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

Vitamin B1 (Thiamin)Tofu höher

Tofu

0.29 mg24% TB

Kürbiskerne

0.15 mg12% TB

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

Vitamin B2 (Riboflavin)Tofu höher

Tofu

0.19 mg14% TB

Kürbiskerne

0.08 mg6% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Tofu

0.70 mg4% TB

Kürbiskerne

2.7 mg17% TB

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

Vitamin B5Kürbiskerne höher

Tofu

0.25 mg5% TB

Kürbiskerne

0.41 mg8% TB

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

Vitamin B6Tofu höher

Tofu

0.17 mg10% TB

Kürbiskerne

0.08 mg5% TB

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

Vitamin B12Ähnlich

Tofu

0 µg

Kürbiskerne

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumTofu höher

Tofu

32.5 mg1% TB

Kürbiskerne

3.8 mg

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

KaliumTofu höher

Tofu

534 mg11% TB

Kürbiskerne

437 mg9% TB

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

CalciumTofu höher

Tofu

1,018 mg78% TB

Kürbiskerne

24.8 mg2% TB

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

EisenTofu höher

Tofu

7.4 mg41% TB

Kürbiskerne

4.8 mg26% TB

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

MagnesiumKürbiskerne höher

Tofu

134 mg32% TB

Kürbiskerne

320 mg76% TB

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

PhosphorKürbiskerne höher

Tofu

437 mg35% TB

Kürbiskerne

666 mg53% TB

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

ZinkKürbiskerne höher

Tofu

3.2 mg29% TB

Kürbiskerne

4.2 mg38% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Tofu

2.9 g14% TB

Kürbiskerne

4.7 g23% TB

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

Tofu vs Kürbiskerne

Tofu

Kürbiskerne

Nutritional Takeaways

Zusammenfassung des Vergleichs