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Pumpkin Seeds vs Tofu: How Do They Compare?

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

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

Although pumpkin 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 pumpkin 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 pumpkin 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 pumpkin seeds and 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.


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.

Pumpkin 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 pumpkin seeds vs tofu.

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

Pumpkin SeedsTofu
Energy559 kcal76 kcal
Carbs10.7 g1.87 g
Sugar1.4 g0.62 g
Fiber6 g0.3 g
Protein30.2 g8.08 g
Fat49 g4.78 g
Saturated Fat8.66 g0.691 g

Pumpkin Seeds vs Tofu Calories

Comparing tofu vs pumpkin seeds for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 559 calories per 100 grams of pumpkin seeds.

However, both pumpkin 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.

Pumpkin Seeds vs Tofu Protein

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

Pumpkin Seeds offers around 73% more protein than tofu.

Pumpkin Seeds has 30.2 grams of protein per 100 grams, while tofu has 8.1 grams of protein per 100 grams.

Pumpkin 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 pumpkin seeds and tofu.

The total amount of carbohydrates is around 82% higher in pumpkin seeds than in tofu. It have 10.7 grams per 100 grams, compared to 1.9 grams in tofu.

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

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

Pumpkin Seeds vs Tofu Fats

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

Total fat in pumpkin seeds and tofu:

  • Pumpkin Seeds: 49 grams per 100 grams
  • Tofu: 4.8 per 100 grams

Speaking of saturated fats, tofu is 92% lower in saturated fats.

Tofu and pumpkin seeds contain 0.7 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Tofu Vitamins Content

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

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

Pumpkin SeedsTofu
Vitamin A16 IU85 IU
Vitamin C1.9 mg0.1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.273 mg0.081 mg
Vitamin B2 (Riboflavin)0.153 mg0.052 mg
Vitamin B3 (Niacin)4.99 mg0.195 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.068 mg
Vitamin B6 (Pyroxidine)0.143 mg0.047 mg
Vitamin B9 (Folate)58 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.18 mg0.01 mg
Vitamin K7.3 µg2.4 µg

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

Pumpkin 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, and zinc.

Pumpkin Seeds and tofu contain the same amount of fluoride, and sodium.

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

Pumpkin SeedsTofu
Calcium46 mg350 mg
Copper1.34 mg0.193 mg
Iron8.82 mg5.36 mg
Magnesium592 mg30 mg
Manganese4.54 mg0.605 mg
Phosphorus1230 mg97 mg
Potassium809 mg121 mg
Selenium9.4 µg8.9 µg
Sodium7 mg7 mg
Zinc7.81 mg0.8 mg

The Final Word

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

Both pumpkin 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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