Safflower Seeds vs Firm Tofu: How To Choose?

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

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is 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, cereals, and granolas.

Safflower 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 safflower seeds into your diet.

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

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

Safflower 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 safflower seeds a try.

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

Safflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B3 (Niacin).

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).

Safflower 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 safflower seeds vs firm tofu.

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

Safflower Seeds vs Firm Tofu Calories

Comparing firm tofu vs safflower seeds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 517 calories per 100 grams of safflower seeds.

However, both safflower 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.

Safflower Seeds vs Firm Tofu Protein

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

Firm Tofu offers around 6% more protein than safflower seeds.

Firm Tofu has 17.3 grams of protein per 100 grams, while safflower seeds has 16.2 grams of protein per 100 grams.

Safflower 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 safflower seeds and firm tofu.

The total amount of carbohydrates is around 92% higher in safflower seeds than in firm tofu. It have 34.3 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in safflower seeds than in firm tofu, 100% precisely.

One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

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

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

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than safflower seeds which offers 0 grams per portion.

Safflower Seeds vs Firm Tofu Fats

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

Total fat in safflower seeds and firm tofu:

• Safflower Seeds: 38.4 grams per 100 grams
• Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, firm tofu is 65% lower in saturated fats.

Firm Tofu and safflower seeds contain 1.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Safflower Seeds vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of safflower 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.

Safflower Seeds has a higher amount of vitamin A, vitamin C, vitamin E, and vitamin K.

However, firm tofu has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

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

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

Safflower 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 safflower seeds and firm tofu comparison focuses on their mineral content.

Safflower 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.

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

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

The Final Word

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

Both safflower 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.