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  6. Apple strudel vs. Tofu

Apple strudel vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between apple strudel and tofu

  • Apple strudel has more vitamin B12; however, tofu is richer in calcium, manganese, copper, iron, phosphorus, selenium, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily calcium needs 67% more than apple strudel.
  • Apple strudel has a higher glycemic index. The glycemic index of apple strudel is 59, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Strudel, apple and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Apple strudel vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +4453.3%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +533.3%
Contains more CopperCopper +1160%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +475.8%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +521.6%
Contains more SeleniumSelenium +185.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +308%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B6Vitamin B6 +100%
~equal in Vitamin D ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient Apple strudel Tofu DV% diff.
Calcium 15mg 683mg 67%
Manganese 0.19mg 1.181mg 43%
Copper 0.03mg 0.378mg 39%
Protein 3.3g 17.27g 28%
Iron 0.42mg 2.66mg 28%
Phosphorus 33mg 190mg 22%
Selenium 6.1µg 17.4µg 21%
Zinc 0.19mg 1.57mg 13%
Carbs 41.1g 2.78g 13%
Magnesium 9mg 58mg 12%
Vitamin B1 0.04mg 0.158mg 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin E 1.42mg 9%
Lysine 153mg 0.883mg 7%
Calories 274kcal 144kcal 7%
Vitamin B2 0.025mg 0.102mg 6%
Sodium 135mg 14mg 5%
Fats 11.2g 8.72g 4%
Vitamin B6 0.046mg 0.092mg 4%
Saturated fat 2.044g 1.261g 4%
Choline 17.4mg 3%
Monounsaturated fat 3.267g 1.925g 3%
Potassium 149mg 237mg 3%
Vitamin B5 0.27mg 0.133mg 3%
Polyunsaturated fat 5.315g 4.921g 3%
Cholesterol 6mg 0mg 2%
Vitamin C 1.7mg 0.2mg 2%
Vitamin K 2.9µg 2%
Vitamin A 6µg 1%
Net carbs 38.9g 0.48g N/A
Sugar 25.75g N/A
Fiber 2.2g 2.3g 0%
Vitamin B3 0.33mg 0.381mg 0%
Folate 28µg 29µg 0%
Tryptophan 0.039mg 0.235mg 0%
Threonine 0.119mg 0.785mg 0%
Isoleucine 0.147mg 0.849mg 0%
Leucine 0.257mg 1.392mg 0%
Methionine 0.067mg 0.211mg 0%
Phenylalanine 0.151mg 0.835mg 0%
Valine 0.164mg 0.87mg 0%
Histidine 0.076mg 0.431mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +28.4%
Contains more CarbsCarbs +1378.4%
Contains more ProteinProtein +423.3%
Contains more WaterWater +60.5%
Contains more OtherOther +55.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +69.7%
Contains less Sat. FatSaturated fat -38.3%
~equal in Polyunsaturated fat ~4.921g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.