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Seitan vs Tofu, firm, plain (average), roasted (without addition of fat and salt): nutrition comparison

Per 100 g: 193 kcal for Seitan, versus 168 kcal for Tofu, firm, plain (average), roasted (without addition of fat and salt), a difference of 25 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Seitan

Plant based protein foods100 g

Protein28 g 28 g

Fat7.2 g 7.2 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy193 kcal 193 kcal

Protein+10 g

Fat−1.7 g

Vitamin Dequal

Omega-3−0.6 g

Energy+25 kcal

Tofu, firm, plain (average), roasted (without addition of fat and salt)

Plant based protein foods100 g

Protein18 g 18 g

Fat8.9 g 8.9 g

Vitamin D0 µg 0 µg

Omega-30.6 g 0.6 g

Energy168 kcal 168 kcal

Highest magnesium content

Tofu, firm, plain (average), roasted (without addition of fat and salt) contains 89 mg more magnesium per 100 g.

Highest protein content

Seitan contains 10 g more protein per 100 g.

Highest phosphorus content

Tofu, firm, plain (average), roasted (without addition of fat and salt) contains 123 mg more phosphorus per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Seitan	Tofu, firm, plain (average), roasted (without addition of fat and salt)
Macronutrients
Energy	193 kcal	168 kcal
Protein	28 g	18 g
Fat	7.2 g	8.9 g
of which saturated fat	0.6 g	1.4 g
of which polyunsaturated	1.8 g	5.1 g
of which omega-3	0 g	0.6 g
Carbohydrates	3 g	3.6 g
of which sugars	0.7 g	0.7 g
Dietary fibre	2.3 g	0.6 g
Water	59.1 g	70.4 g
Alcohol	0 g	0 g
Minerals
Calcium	32 mg	140 mg
Iron	1.6 mg	2.4 mg
Magnesium	21 mg	110 mg
Phosphorus	87 mg	210 mg
Potassium	94 mg	150 mg
Sodium	540 mg	37 mg
Zinc	1.6 mg	1.6 mg
Vitamins
Vitamin D	< 0,3 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	< 0,5 mg	1 mg
Folate	17 µg	24 µg

Seitan vs Tofu, firm, plain (average), roasted (without addition of fat and salt): nutrition comparison

Seitan

Tofu, firm, plain (average), roasted (without addition of fat and salt)

Full comparison, nutrient by nutrient

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