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Flax Seeds vs Firm Tofu: Difference, Benefits, More

This article explains the key similarities and differences between flax seeds and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the flax seeds vs firm tofu comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 5, 2023.

Although flax seeds and firm tofu belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While flax seeds belong to the nuts and seeds group, firm tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares flax seeds and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how flax seeds and firm tofu compare specifically.

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Flax Seeds vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing flax seeds vs firm tofu.

This comparison will start by comparing the caloric value of flax seeds and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Flax SeedsFirm Tofu
Energy534 kcal144 kcal
Carbs28.9 g2.78 g
Sugar1.55 g0.7 g
Fiber27.3 g2.3 g
Protein18.3 g17.3 g
Fat42.2 g8.72 g
Saturated Fat3.66 g1.26 g

Flax Seeds vs Firm Tofu Calories

Comparing firm tofu vs flax seeds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.

However, both flax seeds and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Flax Seeds vs Firm Tofu Protein

Legumes and most legume products, including flax seeds and firm tofu, are important sources of plant-based protein.

Flax Seeds offers around 5% more protein than firm tofu.

Flax Seeds has 18.3 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Flax Seeds vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in flax seeds and firm tofu.

The total amount of carbohydrates is around 90% higher in flax seeds than in firm tofu. It have 28.9 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in flax seeds, 50% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of flax seeds contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in flax seeds and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.6 grams of fiber per portion, flax seeds is a better source of fiber than firm tofu which flax seeds offers 0.6 grams per portion.

Flax Seeds vs Firm Tofu Fats

Fats in flax seeds and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in flax seeds and firm tofu:

  • Flax Seeds: 42.2 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 65% lower in saturated fats.

Firm Tofu and flax seeds contain 1.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of flax seeds and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Flax Seeds has a higher amount of vitamin A.

However, firm tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Flax Seeds and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins flax seeds and firm tofu contain side by side, so you can easily compare them.

Flax SeedsFirm Tofu
Vitamin A0166 IU
Vitamin C0.6 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)1.64 mg0.158 mg
Vitamin B2 (Riboflavin)0.161 mg0.102 mg
Vitamin B3 (Niacin)3.08 mg0.381 mg
Vitamin B5 (Pantothenic acid)0.985 mg0.133 mg
Vitamin B6 (Pyroxidine)0.473 mg0.092 mg
Vitamin B9 (Folate)87 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.31 mg0.01 mg
Vitamin K4.3 µg2 µg

Flax Seeds vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the flax seeds and firm tofu comparison focuses on their mineral content.

Flax Seeds is a better source of calcium than firm tofu.

On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Flax Seeds and firm tofu contain the same amount of fluoride.

Check out the table below to learn how flax seeds and firm tofu compare when it comes to mineral content.

Flax SeedsFirm Tofu
Calcium255 mg683 mg
Copper1.22 mg0.378 mg
Iron5.73 mg2.66 mg
Magnesium392 mg58 mg
Manganese2.48 mg1.18 mg
Phosphorus642 mg190 mg
Potassium813 mg237 mg
Selenium25.4 µg17.4 µg
Sodium30 mg14 mg
Zinc4.34 mg1.57 mg

The Final Word

Flax Seeds and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both flax seeds and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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