Comparing Nutrients in 500 calories Seitan VS Tofu Yogurt

Weight per 500 calories

• Seitan: 135g
• Tofu Yogurt: 532g

Seitan has 3.9 times more energy per 100g than Tofu Yogurt. It has high energy density when compared to other foods. Tofu yogurt having average energy density.

Discover which food has more nutrients per 500 calories - Seitan or Tofu Yogurt?

Macros Ratio

	Protein	Fat	Carbs
Seitan	81%	4%	15%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Seitan	Tofu Yogurt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	4.05% 0.065g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	65.3% 85g	130g per day for Men 19-50 years
Sugars	0% 0g	9.1% 6.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	2.8% 1.06g	38g per day for Men 19-50 years
Protein	181% 102g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Seitan	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.2% 10.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.98% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	7.98% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.8% 13.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seitan	Tofu Yogurt	Recommended Dietary Allowance
Calcium	19% 192mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	88% 7.03mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	8.04% 33.8mg	50.7% 213mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 351mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	3.97% 135mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	98% 53.6μg	126% 69μg	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 412g	3700g per day for Men 19-50 years

Seitan VS Tofu Yogurt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seitan or Tofu Yogurt?

Lets compare vitamin content per 500 calories of Seitan vs Tofu Yogurt:

• 500 kcal of Tofu yogurt contain more Vitamin B1, more Vitamin C, more Vitamin E and more Vitamin K than Vital wheat gluten.
• 500 calories of Seitan have insufficient amounts of Vitamin B1, Vitamin C, Vitamin E and Vitamin K
• Both Vital wheat gluten as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Seitan vs Tofu Yogurt:

• 500 calories of Seitan have 1.2 times more Iron and 1.7 times more Phosphorus than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 3.3 times more Calcium, 1.6 times more Copper, 6.3 times more Magnesium, 1.3 times more Selenium, 4.8 times more Sodium, 1.4 times more Zinc and 37.2 times more Water than Vital wheat gluten.
• 500 calories of Seitan lack sufficient amounts of Magnesium
• Both Vital wheat gluten as well as Tofu yogurt lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seitan have 5.5 times more Protein than Tofu Yogurt.
• While 500 kcal of Tofu yogurt contain 9.5 times more Omega 3, 4.6 times more Omega 6 and 4.6 times more Carbohydrate than Vital wheat gluten.
• Both Seitan and Tofu Yogurt offer comparable quantities of Energy per 500 calories.
• 500 calories of Seitan provide inadequate amounts of Omega 3 and Omega 6
• Both Vital wheat gluten as well as Tofu yogurt provide inadequate amounts of Fiber in 500 calories.