Flax Seeds vs Tofu: Which Is Better?

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

Written by Michael Whaley, Health Writer. Updated on March 5, 2023.

Although flax seeds and 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, tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares flax seeds and 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 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.


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

Flax Seeds vs 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 tofu.

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

Flax SeedsTofu
Energy534 kcal76 kcal
Carbs28.9 g1.87 g
Sugar1.55 g0.62 g
Fiber27.3 g0.3 g
Protein18.3 g8.08 g
Fat42.2 g4.78 g
Saturated Fat3.66 g0.691 g

Flax Seeds vs Tofu Calories

Comparing tofu vs flax seeds for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.

However, both flax seeds and 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 Tofu Protein

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

Flax Seeds offers around 56% more protein than tofu.

Flax Seeds has 18.3 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Flax Seeds vs 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 tofu.

The total amount of carbohydrates is around 93% higher in flax seeds than in tofu. It have 28.9 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which flax seeds offers 0.1 grams per portion.

Flax Seeds vs Tofu Fats

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

Total fat in flax seeds and tofu:

  • Flax Seeds: 42.2 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 81% lower in saturated fats.

Tofu and flax seeds contain 0.7 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Tofu Vitamins Content

This section will discuss the vitamin content of flax seeds and 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, 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 tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Flax SeedsTofu
Vitamin A085 IU
Vitamin C0.6 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)1.64 mg0.081 mg
Vitamin B2 (Riboflavin)0.161 mg0.052 mg
Vitamin B3 (Niacin)3.08 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.985 mg0.068 mg
Vitamin B6 (Pyroxidine)0.473 mg0.047 mg
Vitamin B9 (Folate)87 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.31 mg0.01 mg
Vitamin K4.3 µg2.4 µg

Flax Seeds vs 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 tofu comparison focuses on their mineral content.

Flax Seeds is a better source of calcium than tofu.

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

Flax Seeds and tofu contain the same amount of fluoride.

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

Flax SeedsTofu
Calcium255 mg350 mg
Copper1.22 mg0.193 mg
Iron5.73 mg5.36 mg
Magnesium392 mg30 mg
Manganese2.48 mg0.605 mg
Phosphorus642 mg97 mg
Potassium813 mg121 mg
Selenium25.4 µg8.9 µg
Sodium30 mg7 mg
Zinc4.34 mg0.8 mg

The Final Word

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

Both flax seeds and 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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