• Home
  • Guides
  • Poppy Seeds vs Soft Tofu: How To Choose?

Poppy Seeds vs Soft Tofu: How To Choose?

This article explains the key similarities and differences between poppy seeds and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the poppy seeds vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 18, 2023.

Although poppy 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 poppy 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 poppy 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 poppy seeds and soft tofu compare specifically.

Poppy Seeds

Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Poppy seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate poppy seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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).

Poppy 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 poppy seeds vs soft tofu.

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

Poppy SeedsSoft Tofu
Energy525 kcal61 kcal
Carbs28.1 g1.18 g
Sugar2.99 g0.7 g
Fiber19.5 g0.2 g
Protein18 g7.17 g
Fat41.6 g3.69 g
Saturated Fat4.52 g0.533 g

Poppy Seeds vs Soft Tofu Calories

Comparing soft tofu vs poppy seeds for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy 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.

Poppy Seeds vs Soft Tofu Protein

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

Poppy Seeds offers around 60% more protein than soft tofu.

Poppy Seeds has 18 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Poppy 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 poppy seeds and soft tofu.

The total amount of carbohydrates is around 96% higher in poppy seeds than in soft tofu. It have 28.1 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in poppy seeds, 75% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of poppy seeds contains 0.8 grams.

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

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

With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than soft tofu which poppy seeds offers 0.1 grams per portion.

Poppy Seeds vs Soft Tofu Fats

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

Total fat in poppy seeds and soft tofu:

  • Poppy Seeds: 41.6 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 poppy seeds contain 0.5 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of poppy 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.

Poppy Seeds has a higher amount of vitamin A, and vitamin K.

However, soft 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), and vitamin E.

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

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

Poppy SeedsSoft Tofu
Vitamin A07 IU
Vitamin C1 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.047 mg
Vitamin B2 (Riboflavin)0.1 mg0.037 mg
Vitamin B3 (Niacin)0.896 mg0.535 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.051 mg
Vitamin B6 (Pyroxidine)0.247 mg0.052 mg
Vitamin B9 (Folate)82 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.01 mg
Vitamin K02 µg

Poppy 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 poppy seeds and soft tofu comparison focuses on their mineral content.

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

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

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

Poppy SeedsSoft Tofu
Calcium1440 mg111 mg
Copper1.63 mg0.157 mg
Iron9.76 mg1.11 mg
Magnesium347 mg27 mg
Manganese6.71 mg0.389 mg
Phosphorus870 mg92 mg
Potassium719 mg120 mg
Selenium13.5 µg8.9 µg
Sodium26 mg8 mg
Zinc7.9 mg0.64 mg

The Final Word

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

Both poppy 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.