FlaxseedvsTofu Firm (Raw)
Flaxseed has 534 calories and 18g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Flaxseed has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Flaxseed vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 73% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with more fiber, more potassium.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Flaxseed | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 534kcal27% | 144kcal7% | +390kcal |
| Protein | 18g37% | 17g35% | +1.0g |
| Total Fat | 42g54% | 8.7g11% | +33g |
| Saturated Fat | 3.7g18% | 1.3g6% | +2.4g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 29g11% | 2.8g1% | +26g |
| Dietary Fiber | 27g98% | 2.3g8% | +25g |
| Sugars | 1.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0.60mg1% | 0.20mg0% | +0.40mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.31mg2% | — | — |
| Vitamin K | 4.3mcg4% | — | — |
| Vitamin B6 | 0.47mg28% | <0.1mg5% | +0.38mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 87mcg22% | 29mcg7% | +58mcg |
| Thiamin (B1) | 1.6mg137% | 0.16mg13% | +1.5mg |
| Riboflavin (B2) | 0.16mg12% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 3.1mg19% | 0.38mg2% | +2.7mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 14mg1% | +16mg |
| Calcium | 255mg20% | 683mg53% | <0.1mg |
| Iron | 5.7mg32% | 2.7mg15% | +3.1mg |
| Potassium | 813mg17% | 237mg5% | +576mg |
| Phosphorus | 642mg51% | 190mg15% | +452mg |
| Magnesium | 392mg93% | 58mg14% | +334mg |
| Zinc | 4.3mg39% | 1.6mg14% | +2.8mg |
| Copper | 1.2mg136% | 0.38mg42% | +0.84mg |
| Manganese | 2.5mg108% | 1.2mg51% | +1.3mg |
| Selenium | 25mcg46% | 17mcg32% | +8.0mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 534 kcal for Flaxseed — that's 271% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Flaxseed has more protein per 100g (18.3g vs 17.3g), but Tofu Firm (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 42.2g. Tofu Firm (Raw) has less saturated fat (1.26g vs 3.66g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Flaxseed: 1.64mg vs 0.158mg), Niacin (B3) (Flaxseed: 3.08mg vs 0.381mg), Vitamin B6 (Flaxseed: 0.473mg vs 0.092mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Magnesium (Flaxseed: 392mg vs 58mg), Potassium (Flaxseed: 813mg vs 237mg), Phosphorus (Flaxseed: 642mg vs 190mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Both fit a low-sodium diet. Flaxseed fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Flaxseed or Tofu Firm (Raw)?
- Flaxseed has more protein with 18.3g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Flaxseed or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 534 kcal.
- Is Flaxseed or Tofu Firm (Raw) healthier?
- It depends on your goals. Flaxseed has 534 calories and 18.3g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Flaxseed or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 42.2g.
- Which has more fiber, Flaxseed or Tofu Firm (Raw)?
- Flaxseed has more fiber with 27.3g per 100g compared to 2.3g.