Sunflower Seeds vs Firm Tofu: Which One is Better for You?
Although sunflower 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 sunflower 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 sunflower 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 sunflower seeds and firm tofu compare specifically.
Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Sunflower 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 sunflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Sunflower seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
It also contains a good amount of Vitamin B5 (Pantothenic acid).
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).
Sunflower 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 sunflower seeds vs firm tofu.
This comparison will start by comparing the caloric value of sunflower seeds and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Sunflower Seeds||Firm Tofu|
|Energy||612 kcal||144 kcal|
|Carbs||17.1 g||2.78 g|
|Fiber||10.3 g||2.3 g|
|Protein||21 g||17.3 g|
|Fat||56.1 g||8.72 g|
|Saturated Fat||5.36 g||1.26 g|
Sunflower Seeds vs Firm Tofu Calories
Comparing firm tofu vs sunflower seeds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.
However, both sunflower 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.
Sunflower Seeds vs Firm Tofu Protein
Legumes and most legume products, including sunflower seeds and firm tofu, are important sources of plant-based protein.
Sunflower Seeds offers around 18% more protein than firm tofu.
Sunflower Seeds has 21 grams of protein per 100 grams, while firm tofu has 17.3 grams of protein per 100 grams.
Sunflower 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 sunflower seeds and firm tofu.
The total amount of carbohydrates is around 84% higher in sunflower seeds than in firm tofu. It have 17.1 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in sunflower seeds than in firm tofu, 100% precisely.
One handful of sunflower 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 sunflower seeds and firm tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.9 grams of fiber per portion, sunflower seeds is a better source of fiber than firm tofu which sunflower seeds offers 0.6 grams per portion.
Sunflower Seeds vs Firm Tofu Fats
Fats in sunflower seeds and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in sunflower seeds and firm tofu:
- Sunflower Seeds: 56.1 grams per 100 grams
- Firm Tofu: 8.7 per 100 grams
Speaking of saturated fats, firm tofu is 76% lower in saturated fats.
Firm Tofu and sunflower seeds contain 1.3 grams and 5.4 grams of saturated fat per 100 grams, respectively.
Sunflower Seeds vs Firm Tofu Vitamins Content
This section will discuss the vitamin content of sunflower 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.
Sunflower Seeds has a higher amount of vitamin A, vitamin C, 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), vitamin B9 (Folate), and vitamin E.
Sunflower Seeds and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins sunflower seeds and firm tofu contain side by side, so you can easily compare them.
|Sunflower Seeds||Firm Tofu|
|Vitamin A||0||166 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.473 mg||0.158 mg|
|Vitamin B2 (Riboflavin)||0.507 mg||0.102 mg|
|Vitamin B3 (Niacin)||6.96 mg||0.381 mg|
|Vitamin B5 (Pantothenic acid)||0.84 mg||0.133 mg|
|Vitamin B6 (Pyroxidine)||0.76 mg||0.092 mg|
|Vitamin B9 (Folate)||169 µg||29 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||19.6 mg||0.01 mg|
|Vitamin K||1.2 µg||2 µg|
Sunflower 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 sunflower seeds and firm tofu comparison focuses on their mineral content.
Sunflower Seeds is a better source of calcium than firm tofu.
On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Sunflower Seeds and firm tofu contain the same amount of fluoride.
Check out the table below to learn how sunflower seeds and firm tofu compare when it comes to mineral content.
|Sunflower Seeds||Firm Tofu|
|Calcium||78 mg||683 mg|
|Copper||1.83 mg||0.378 mg|
|Iron||5.21 mg||2.66 mg|
|Magnesium||358 mg||58 mg|
|Manganese||2.89 mg||1.18 mg|
|Phosphorus||750 mg||190 mg|
|Potassium||689 mg||237 mg|
|Selenium||80.4 µg||17.4 µg|
|Sodium||532 mg||14 mg|
|Zinc||6 mg||1.57 mg|
The Final Word
Sunflower Seeds and firm tofu are highly nutritious and a great addition to a plant-based diet.
Both sunflower 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.
- 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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