Calorie comparison
Sunflower Seeds vs Tofu
Per 100 grams, tofu is the lighter choice by 440 calories, while sunflower seeds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Sunflower Seeds | Tofu |
|---|---|---|
| Calories | 584 | 144 |
| Protein | 21 g | 15 g |
| Carbs | 20 g | 3.9 g |
| Fat | 51 g | 8.7 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌻 Sunflower Seeds
1 oz (28 g)
164 cal
5.9 g protein · 5.6 g carbs · 14.3 g fat
🧊 Tofu
1/2 cup (126 g)
181 cal
18.9 g protein · 4.9 g carbs · 11 g fat
Frequently asked
Which has more calories, sunflower seeds or tofu?
Per 100 g, sunflower seeds has 584 calories and tofu has 144. Tofu is lower in calories.
Which has more protein, sunflower seeds or tofu?
Sunflower Seeds has 21 g of protein per 100 g; tofu has 15 g. Sunflower Seeds wins on protein.
Is sunflower seeds or tofu better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tofu — but portion size matters more than which food you pick.
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