Sunflower SeedsvsTofu Firm (Raw)
Sunflower Seeds has 584 calories and 21g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Sunflower Seeds has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Sunflower Seeds vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 75% 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.
Sunflower Seeds is the heart-friendlier option with less sodium, 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
Sunflower Seeds
High in saturated fat with 4.46g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 584 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 Sunflower Seed Kernels | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 584kcal29% | 144kcal7% | +440kcal |
| Protein | 21g42% | 17g35% | +3.5g |
| Total Fat | 52g66% | 8.7g11% | +43g |
| Saturated Fat | 4.5g22% | 1.3g6% | +3.2g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 20g7% | 2.8g1% | +17g |
| Dietary Fiber | 8.6g31% | 2.3g8% | +6.3g |
| Sugars | 2.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | — | — |
| Vitamin C | 1.4mg2% | 0.20mg0% | +1.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 35mg235% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 1.3mg79% | <0.1mg5% | +1.2mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 227mcg57% | 29mcg7% | +198mcg |
| Thiamin (B1) | 1.5mg123% | 0.16mg13% | +1.3mg |
| Riboflavin (B2) | 0.35mg27% | 0.10mg8% | +0.25mg |
| Niacin (B3) | 8.3mg52% | 0.38mg2% | +8.0mg |
| 🔶Minerals | |||
| Sodium | 9.0mg0% | 14mg1% | <0.1mg |
| Calcium | 78mg6% | 683mg53% | <0.1mg |
| Iron | 5.3mg29% | 2.7mg15% | +2.6mg |
| Potassium | 645mg14% | 237mg5% | +408mg |
| Phosphorus | 660mg53% | 190mg15% | +470mg |
| Magnesium | 325mg77% | 58mg14% | +267mg |
| Zinc | 5.0mg45% | 1.6mg14% | +3.4mg |
| Copper | 1.8mg200% | 0.38mg42% | +1.4mg |
| Manganese | 1.9mg85% | 1.2mg51% | +0.77mg |
| Selenium | 53mcg96% | 17mcg32% | +36mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 584 kcal for Sunflower Seeds — that's 306% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Sunflower Seeds has more protein per 100g (20.8g 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 51.5g. Tofu Firm (Raw) has less saturated fat (1.26g vs 4.46g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Sunflower Seeds: 8.34mg vs 0.381mg), Vitamin B6 (Sunflower Seeds: 1.34mg vs 0.092mg), Thiamin (B1) (Sunflower Seeds: 1.48mg vs 0.158mg). 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 Calcium (Tofu Firm (Raw): 683mg vs 78mg), Magnesium (Sunflower Seeds: 325mg vs 58mg), Copper (Sunflower Seeds: 1.8mg vs 0.378mg). 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. Sunflower Seeds fits a high-protein diet. Both fit a low-sodium diet. Sunflower Seeds fits a high-fiber diet.
🔗Related Comparisons
More with Sunflower Seeds
More with Tofu Firm
❓Frequently Asked Questions
- Which has more protein, Sunflower Seeds or Tofu Firm (Raw)?
- Sunflower Seeds has more protein with 20.8g per 100g compared to 17.3g for Tofu Firm (Raw).
- Which is lower in calories, Sunflower Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 584 kcal.
- Is Sunflower Seeds or Tofu Firm (Raw) healthier?
- It depends on your goals. Sunflower Seeds has 584 calories and 20.8g 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, Sunflower Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 51.5g.
- Which has more fiber, Sunflower Seeds or Tofu Firm (Raw)?
- Sunflower Seeds has more fiber with 8.6g per 100g compared to 2.3g.