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Pumpkin Seeds vs Firm Tofu: How Do They Compare?

This article explains the key similarities and differences between pumpkin seeds and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the pumpkin seeds vs firm tofu comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 13, 2023.

Although pumpkin 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 pumpkin 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 pumpkin 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 pumpkin seeds and firm tofu compare specifically.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin 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 pumpkin seeds into your diet.

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

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

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

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

Pumpkin Seeds is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and 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).

Pumpkin 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 pumpkin seeds vs firm tofu.

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

Pumpkin SeedsFirm Tofu
Energy559 kcal144 kcal
Carbs10.7 g2.78 g
Sugar1.4 g0.7 g
Fiber6 g2.3 g
Protein30.2 g17.3 g
Fat49 g8.72 g
Saturated Fat8.66 g1.26 g

Pumpkin Seeds vs Firm Tofu Calories

Comparing firm tofu vs pumpkin seeds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 559 calories per 100 grams of pumpkin seeds.

However, both pumpkin 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.

Pumpkin Seeds vs Firm Tofu Protein

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

Pumpkin Seeds offers around 43% more protein than firm tofu.

Pumpkin Seeds has 30.2 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.

Pumpkin 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 pumpkin seeds and firm tofu.

The total amount of carbohydrates is around 74% higher in pumpkin seeds than in firm tofu. It have 10.7 grams per 100 grams, compared to 2.8 grams in firm tofu.

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

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

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

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

With 1.7 grams of fiber per portion, pumpkin seeds is a better source of fiber than firm tofu which pumpkin seeds offers 0.6 grams per portion.

Pumpkin Seeds vs Firm Tofu Fats

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

Total fat in pumpkin seeds and firm tofu:

  • Pumpkin Seeds: 49 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 85% lower in saturated fats.

Firm Tofu and pumpkin seeds contain 1.3 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of pumpkin 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.

Pumpkin 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.

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

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

Pumpkin SeedsFirm Tofu
Vitamin A16 IU166 IU
Vitamin C1.9 mg0.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.273 mg0.158 mg
Vitamin B2 (Riboflavin)0.153 mg0.102 mg
Vitamin B3 (Niacin)4.99 mg0.381 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.133 mg
Vitamin B6 (Pyroxidine)0.143 mg0.092 mg
Vitamin B9 (Folate)58 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.18 mg0.01 mg
Vitamin K7.3 µg2 µg

Pumpkin 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 pumpkin seeds and firm tofu comparison focuses on their mineral content.

Pumpkin Seeds is a better source of calcium, selenium, and sodium than firm tofu.

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

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

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

Pumpkin SeedsFirm Tofu
Calcium46 mg683 mg
Copper1.34 mg0.378 mg
Iron8.82 mg2.66 mg
Magnesium592 mg58 mg
Manganese4.54 mg1.18 mg
Phosphorus1230 mg190 mg
Potassium809 mg237 mg
Selenium9.4 µg17.4 µg
Sodium7 mg14 mg
Zinc7.81 mg1.57 mg

The Final Word

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

Both pumpkin 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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