Confronta la Nutrizione Fianco a Fianco

Semi di Zucca vs Tofu

Seleziona due alimenti e confronta macronutrienti, vitamine e minerali fianco a fianco: per 100g, per porzione o normalizzati per calorie.

Confronti Popolari

Alimento A

Alimento B

Clean shelled green pumpkin seed pepitas on light wooden surface

Frutta Secca e Semi

Semi di Zucca

559Calorie

30.2Proteine

6.0Fibre

1.9Vitamina C

Vedi Dettagli

Legumi

Tofu

83Calorie

10.0Proteine

0.9Fibre

0.1Vitamina C

Vedi Dettagli

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Meno Calorie

-85%

Tofu

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

Più Proteine

+203%

Semi di Zucca

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

Più Fibre

+567%

Semi di Zucca

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

Più Vitamina C

+1800%

Semi di Zucca

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.

Nutriente

Semi di Zucca100 g edible portion

Tofu100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Semi di Zucca più alto

Semi di Zucca

559 kcal28% VG

Tofu

83 kcal4% VG

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

ProteineSemi di Zucca più alto

Semi di Zucca

30.2 g60% VG

Tofu

10.0 g20% VG

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

CarboidratiSemi di Zucca più alto

Semi di Zucca

10.7 g4% VG

Tofu

1.9 g1% VG

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

Fibra AlimentareSemi di Zucca più alto

Semi di Zucca

6.0 g21% VG

Tofu

0.90 g3% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

49.1 g63% VG

Tofu

5.3 g7% VG

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

ZuccheriSemi di Zucca più alto

Semi di Zucca

1.4 g3% VG

Tofu

0.62 g1% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

1.9 mg2% VG

Tofu

0.10 mg

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

Vitamina ASemi di Zucca più alto

Semi di Zucca

1.0 µg

Tofu

0 µg

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

Vitamina DSimile

Semi di Zucca

0 µg

Tofu

0 µg

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

Vitamina ESemi di Zucca più alto

Semi di Zucca

2.2 mg15% VG

Tofu

0.01 mg

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

Vitamina KSemi di Zucca più alto

Semi di Zucca

7.3 µg6% VG

Tofu

2.4 µg2% VG

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

Acido FolicoSemi di Zucca più alto

Semi di Zucca

58 µg14% VG

Tofu

19 µg5% VG

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

Vitamina B1 (Tiamina)Semi di Zucca più alto

Semi di Zucca

0.27 mg23% VG

Tofu

0.08 mg7% VG

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

Vitamina B2 (Riboflavina)Semi di Zucca più alto

Semi di Zucca

0.15 mg12% VG

Tofu

0.05 mg4% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

5.0 mg31% VG

Tofu

0.20 mg1% VG

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

Vitamina B5Semi di Zucca più alto

Semi di Zucca

0.75 mg15% VG

Tofu

0.07 mg1% VG

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

Vitamina B6Semi di Zucca più alto

Semi di Zucca

0.14 mg8% VG

Tofu

0.05 mg3% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Tofu

0 µg

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

Minerali7 nutrienti

SodioTofu più alto

Semi di Zucca

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%).

PotassioSemi di Zucca più alto

Semi di Zucca

809 mg17% VG

Tofu

148 mg3% VG

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

CalcioTofu più alto

Semi di Zucca

46.0 mg4% VG

Tofu

282 mg22% VG

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

FerroSemi di Zucca più alto

Semi di Zucca

8.8 mg49% VG

Tofu

2.0 mg11% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

592 mg141% VG

Tofu

37.0 mg9% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

1,233 mg99% VG

Tofu

121 mg10% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

7.8 mg71% VG

Tofu

0.89 mg8% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

8.7 g43% VG

Tofu

0.79 g4% VG

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

Nutriente

Semi di Zucca10 g (1 tablespoon (10 g))

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

Macronutrienti6 nutrienti

Calorie (Energia)Tofu più alto

Semi di Zucca

56 kcal3% VG

Tofu

105 kcal5% VG

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

ProteineTofu più alto

Semi di Zucca

3.0 g6% VG

Tofu

12.6 g25% VG

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

CarboidratiTofu più alto

Semi di Zucca

1.1 g

Tofu

2.4 g1% VG

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

Fibra AlimentareTofu più alto

Semi di Zucca

0.60 g2% VG

Tofu

1.1 g4% VG

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

Grassi TotaliTofu più alto

Semi di Zucca

4.9 g6% VG

Tofu

6.6 g8% VG

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

ZuccheriTofu più alto

Semi di Zucca

0.14 g

Tofu

0.78 g2% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

0.19 mg

Tofu

0.13 mg

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

Vitamina ASemi di Zucca più alto

Semi di Zucca

0.1 µg

Tofu

0 µg

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

Vitamina DSimile

Semi di Zucca

0 µg

Tofu

0 µg

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

Vitamina ESemi di Zucca più alto

Semi di Zucca

0.22 mg1% VG

Tofu

0.01 mg

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

Vitamina KTofu più alto

Semi di Zucca

0.7 µg1% VG

Tofu

3.0 µg3% VG

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

Acido FolicoTofu più alto

Semi di Zucca

5.8 µg1% VG

Tofu

24 µg6% VG

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

Vitamina B1 (Tiamina)Tofu più alto

Semi di Zucca

0.03 mg2% VG

Tofu

0.10 mg9% VG

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

Vitamina B2 (Riboflavina)Tofu più alto

Semi di Zucca

0.02 mg1% VG

Tofu

0.07 mg5% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

0.50 mg3% VG

Tofu

0.25 mg2% VG

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

Vitamina B5Simile

Semi di Zucca

0.08 mg2% VG

Tofu

0.09 mg2% VG

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

Vitamina B6Simile

Semi di Zucca

0.01 mg1% VG

Tofu

0.06 mg3% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Tofu

0 µg

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

Minerali7 nutrienti

SodioTofu più alto

Semi di Zucca

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%).

PotassioTofu più alto

Semi di Zucca

80.9 mg2% VG

Tofu

186 mg4% VG

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

CalcioTofu più alto

Semi di Zucca

4.6 mg

Tofu

355 mg27% VG

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

FerroTofu più alto

Semi di Zucca

0.88 mg5% VG

Tofu

2.6 mg14% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

59.2 mg14% VG

Tofu

46.6 mg11% VG

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

FosforoTofu più alto

Semi di Zucca

123 mg10% VG

Tofu

152 mg12% VG

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

ZincoTofu più alto

Semi di Zucca

0.78 mg7% VG

Tofu

1.1 mg10% VG

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

Lipidi1 nutrienti

Grassi SaturiTofu più alto

Semi di Zucca

0.87 g4% VG

Tofu

1.00 g5% VG

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

Nutriente

Semi di ZuccaAmount per 100 kcal (18 g)

TofuAmount per 100 kcal (120 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Semi di Zucca

101 kcal5% VG

Tofu

100 kcal5% VG

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

ProteineTofu più alto

Semi di Zucca

5.4 g11% VG

Tofu

12.0 g24% VG

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

CarboidratiTofu più alto

Semi di Zucca

1.9 g1% VG

Tofu

2.3 g1% VG

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

Fibra AlimentareSimile

Semi di Zucca

1.1 g4% VG

Tofu

1.1 g4% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

8.8 g11% VG

Tofu

6.3 g8% VG

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

ZuccheriTofu più alto

Semi di Zucca

0.25 g1% VG

Tofu

0.74 g1% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

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%).

Vitamina ASemi di Zucca più alto

Semi di Zucca

0.2 µg

Tofu

0 µg

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

Vitamina DSimile

Semi di Zucca

0 µg

Tofu

0 µg

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

Vitamina ESemi di Zucca più alto

Semi di Zucca

0.39 mg3% VG

Tofu

0.01 mg

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

Vitamina KTofu più alto

Semi di Zucca

1.3 µg1% VG

Tofu

2.9 µg2% VG

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

Acido FolicoTofu più alto

Semi di Zucca

10 µg3% VG

Tofu

23 µg6% VG

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

Vitamina B1 (Tiamina)Simile

Semi di Zucca

0.05 mg4% VG

Tofu

0.10 mg8% VG

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

Vitamina B2 (Riboflavina)Simile

Semi di Zucca

0.03 mg2% VG

Tofu

0.06 mg5% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

0.90 mg6% VG

Tofu

0.23 mg1% VG

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

Vitamina B5Semi di Zucca più alto

Semi di Zucca

0.14 mg3% VG

Tofu

0.08 mg2% VG

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

Vitamina B6Simile

Semi di Zucca

0.03 mg2% VG

Tofu

0.06 mg3% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Tofu

0 µg

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

Minerali7 nutrienti

SodioTofu più alto

Semi di Zucca

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%).

PotassioTofu più alto

Semi di Zucca

146 mg3% VG

Tofu

178 mg4% VG

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

CalcioTofu più alto

Semi di Zucca

8.3 mg1% VG

Tofu

338 mg26% VG

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

FerroTofu più alto

Semi di Zucca

1.6 mg9% VG

Tofu

2.4 mg14% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

107 mg25% VG

Tofu

44.4 mg11% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

222 mg18% VG

Tofu

145 mg12% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

1.4 mg13% VG

Tofu

1.1 mg10% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

1.6 g8% VG

Tofu

0.95 g5% VG

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

Nutriente

Semi di ZuccaNormalized to 300 kcal (54 g)

TofuNormalized to 300 kcal (361 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Semi di Zucca

302 kcal15% VG

Tofu

300 kcal15% VG

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

ProteineTofu più alto

Semi di Zucca

16.3 g33% VG

Tofu

36.0 g72% VG

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

CarboidratiTofu più alto

Semi di Zucca

5.8 g2% VG

Tofu

6.8 g2% VG

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

Fibra AlimentareSimile

Semi di Zucca

3.2 g12% VG

Tofu

3.2 g12% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

26.5 g34% VG

Tofu

19.0 g24% VG

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

ZuccheriTofu più alto

Semi di Zucca

0.76 g2% VG

Tofu

2.2 g4% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

1.0 mg1% VG

Tofu

0.36 mg

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

Vitamina ASemi di Zucca più alto

Semi di Zucca

0.5 µg

Tofu

0 µg

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

Vitamina DSimile

Semi di Zucca

0 µg

Tofu

0 µg

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

Vitamina ESemi di Zucca più alto

Semi di Zucca

1.2 mg8% VG

Tofu

0.04 mg

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

Vitamina KTofu più alto

Semi di Zucca

3.9 µg3% VG

Tofu

8.7 µg7% VG

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

Acido FolicoTofu più alto

Semi di Zucca

31 µg8% VG

Tofu

69 µg17% VG

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

Vitamina B1 (Tiamina)Tofu più alto

Semi di Zucca

0.15 mg12% VG

Tofu

0.29 mg24% VG

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

Vitamina B2 (Riboflavina)Tofu più alto

Semi di Zucca

0.08 mg6% VG

Tofu

0.19 mg14% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

2.7 mg17% VG

Tofu

0.70 mg4% VG

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

Vitamina B5Semi di Zucca più alto

Semi di Zucca

0.41 mg8% VG

Tofu

0.25 mg5% VG

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

Vitamina B6Tofu più alto

Semi di Zucca

0.08 mg5% VG

Tofu

0.17 mg10% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Tofu

0 µg

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

Minerali7 nutrienti

SodioTofu più alto

Semi di Zucca

3.8 mg

Tofu

32.5 mg1% VG

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

PotassioTofu più alto

Semi di Zucca

437 mg9% VG

Tofu

534 mg11% VG

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

CalcioTofu più alto

Semi di Zucca

24.8 mg2% VG

Tofu

1,018 mg78% VG

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

FerroTofu più alto

Semi di Zucca

4.8 mg26% VG

Tofu

7.4 mg41% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

320 mg76% VG

Tofu

134 mg32% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

666 mg53% VG

Tofu

437 mg35% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

4.2 mg38% VG

Tofu

3.2 mg29% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

4.7 g23% VG

Tofu

2.9 g14% VG

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

Semi di Zucca vs Tofu

Semi di Zucca

Tofu

Nutritional Takeaways

Riepilogo del Confronto