Safflower Seeds vs Tofu Yogurt: Difference & Similarities
Although safflower seeds and tofu yogurt 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, tofu yogurt belong to legumes food group.
That’s why we decided to create an in-depth article that compares safflower seeds and tofu yogurt, 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 tofu yogurt compare specifically.
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).
Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.
Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.
Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.
Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.
Tofu Yogurt is not an excellent source of any particular vitamin.
However, it also contains Vitamin B1 (Thiamine) in a small amount.
Safflower Seeds vs Tofu Yogurt 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 tofu yogurt.
This comparison will start by comparing the caloric value of safflower seeds and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Safflower Seeds||Tofu Yogurt|
|Energy||517 kcal||94 kcal|
|Carbs||34.3 g||16 g|
|Protein||16.2 g||3.5 g|
|Fat||38.4 g||1.8 g|
|Saturated Fat||3.68 g||0.259 g|
Safflower Seeds vs Tofu Yogurt Calories
Comparing tofu yogurt vs safflower seeds for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 517 calories per 100 grams of safflower seeds.
However, both safflower seeds and tofu yogurt 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 Tofu Yogurt Protein
Legumes and most legume products, including safflower seeds and tofu yogurt, are important sources of plant-based protein.
Safflower Seeds offers around 78% more protein than tofu yogurt.
Safflower Seeds has 16.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Safflower Seeds vs Tofu Yogurt 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 tofu yogurt.
The total amount of carbohydrates is around 53% higher in safflower seeds than in tofu yogurt. It have 34.3 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in safflower seeds than in tofu yogurt, 100% precisely.
One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.
Lastly, let’s take a look at the dietary fiber in safflower seeds and tofu yogurt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 0.1 grams of fiber per portion, tofu yogurt is a better source of fiber than safflower seeds which offers 0 grams per portion.
Safflower Seeds vs Tofu Yogurt Fats
Fats in safflower seeds and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in safflower seeds and tofu yogurt:
- Safflower Seeds: 38.4 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, tofu yogurt is 92% lower in saturated fats.
Tofu Yogurt and safflower seeds contain 0.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.
Safflower Seeds vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of safflower seeds and tofu yogurt.
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 C, vitamin E, and vitamin K.
However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Safflower Seeds and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins safflower seeds and tofu yogurt contain side by side, so you can easily compare them.
|Safflower Seeds||Tofu Yogurt|
|Vitamin A||50 IU||33 IU|
|Vitamin C||0||2.5 mg|
|Vitamin B1 (Thiamine)||1.16 mg||0.06 mg|
|Vitamin B2 (Riboflavin)||0.415 mg||0.02 mg|
|Vitamin B3 (Niacin)||2.28 mg||0.24 mg|
|Vitamin B5 (Pantothenic acid)||4.03 mg||0|
|Vitamin B6 (Pyroxidine)||1.17 mg||0.02 mg|
|Vitamin B9 (Folate)||160 µg||6 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.31 mg|
|Vitamin K||0||3.5 µg|
Safflower Seeds vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.
Safflower Seeds is a better source of calcium, selenium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Safflower Seeds and tofu yogurt contain the same amount of fluoride.
Check out the table below to learn how safflower seeds and tofu yogurt compare when it comes to mineral content.
|Safflower Seeds||Tofu Yogurt|
|Calcium||78 mg||118 mg|
|Copper||1.75 mg||0.075 mg|
|Iron||4.9 mg||1.06 mg|
|Magnesium||353 mg||40 mg|
|Phosphorus||644 mg||38 mg|
|Potassium||687 mg||47 mg|
|Sodium||3 mg||35 mg|
|Zinc||5.05 mg||0.31 mg|
The Final Word
Safflower Seeds and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both safflower seeds and tofu yogurt 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.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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