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Hemp Seeds vs Soft Tofu: Which Is Healthier?

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

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

Although hemp seeds and soft 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 hemp seeds belong to the nuts and seeds group, soft tofu belong to legumes food group.

That’s why we decided to create an in-depth article that compares hemp seeds and soft 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 hemp seeds and soft tofu compare specifically.

Hemp Seeds

Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.

These seeds have gained popularity recently as a health food due to their high protein and nutrient content.

Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.

They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.

Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.

If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.

Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.

If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.

Hemp Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources 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.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Hemp Seeds vs Soft Tofu Nutrition

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

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

Hemp SeedsSoft Tofu
Energy553 kcal61 kcal
Carbs8.67 g1.18 g
Sugar1.5 g0.7 g
Fiber4 g0.2 g
Protein31.6 g7.17 g
Fat48.8 g3.69 g
Saturated Fat4.6 g0.533 g

Hemp Seeds vs Soft Tofu Calories

Comparing soft tofu vs hemp seeds for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 553 calories per 100 grams of hemp seeds.

However, both hemp seeds and soft 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.

Hemp Seeds vs Soft Tofu Protein

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

Hemp Seeds offers around 77% more protein than soft tofu.

Hemp Seeds has 31.6 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Hemp Seeds vs Soft 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 hemp seeds and soft tofu.

The total amount of carbohydrates is around 86% higher in hemp seeds than in soft tofu. It have 8.7 grams per 100 grams, compared to 1.2 grams in soft tofu.

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

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

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

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

With 1.1 grams of fiber per portion, hemp seeds is a better source of fiber than soft tofu which hemp seeds offers 0.1 grams per portion.

Hemp Seeds vs Soft Tofu Fats

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

Total fat in hemp seeds and soft tofu:

  • Hemp Seeds: 48.8 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, soft tofu is 89% lower in saturated fats.

Soft Tofu and hemp seeds contain 0.5 grams and 4.6 grams of saturated fat per 100 grams, respectively.

Hemp Seeds vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of hemp seeds and soft tofu.

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

Hemp Seeds has a higher amount of vitamin B5 (Pantothenic acid), and vitamin K.

However, soft tofu has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Hemp SeedsSoft Tofu
Vitamin A11 IU7 IU
Vitamin C0.5 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)1.28 mg0.047 mg
Vitamin B2 (Riboflavin)0.285 mg0.037 mg
Vitamin B3 (Niacin)9.2 mg0.535 mg
Vitamin B5 (Pantothenic acid)00.051 mg
Vitamin B6 (Pyroxidine)0.6 mg0.052 mg
Vitamin B9 (Folate)110 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.8 mg0.01 mg
Vitamin K02 µg

Hemp Seeds vs Soft 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 hemp seeds and soft tofu comparison focuses on their mineral content.

Hemp Seeds is a better source of calcium, selenium, and sodium than soft tofu.

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

Hemp Seeds and soft tofu contain the same amount of fluoride.

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

Hemp SeedsSoft Tofu
Calcium70 mg111 mg
Copper1.6 mg0.157 mg
Iron7.95 mg1.11 mg
Magnesium700 mg27 mg
Manganese7.6 mg0.389 mg
Phosphorus1650 mg92 mg
Potassium1200 mg120 mg
Selenium08.9 µg
Sodium5 mg8 mg
Zinc9.9 mg0.64 mg

The Final Word

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

Both hemp seeds and soft 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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