Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Pumpkin pie
  5. Compare
  6. Pumpkin pie vs. Tofu

Pumpkin pie vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between pumpkin pie and tofu

  • Pumpkin pie has more vitamin A and vitamin B12; however, tofu has more calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium.
  • Pumpkin pie's daily need coverage for vitamin A is 65% more.
  • Pumpkin pie has a higher glycemic index than tofu.

The food varieties used in the comparison are Pie, pumpkin, commercially prepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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 +314.3%
Contains more CalciumCalcium +967.2%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +195.6%
Contains more CopperCopper +155.4%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +134.6%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +420.3%
Contains more SeleniumSelenium +222.2%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Tofu
Tofu
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +46%
Contains more FolateFolate +11.5%

All nutrients comparison - raw data values

Nutrient Pumpkin pie Tofu DV% diff.
Calcium 64mg 683mg 62%
Vitamin A 448µg 50%
Manganese 0.227mg 1.181mg 41%
Protein 3.9g 17.27g 27%
Copper 0.148mg 0.378mg 26%
Iron 0.9mg 2.66mg 22%
Selenium 5.4µg 17.4µg 22%
Polyunsaturated fat 1.77g 4.921g 21%
Phosphorus 81mg 190mg 16%
Vitamin B12 0.35µg 0µg 15%
Vitamin K 13.2µg 11%
Carbs 34.83g 2.78g 11%
Zinc 0.39mg 1.57mg 11%
Magnesium 14mg 58mg 10%
Sodium 239mg 14mg 10%
Cholesterol 26mg 0mg 9%
Choline 37.5mg 7%
Monounsaturated fat 4.6g 1.925g 7%
Vitamin B5 0.452mg 0.133mg 6%
Vitamin B3 1.107mg 0.381mg 5%
Calories 243kcal 144kcal 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Saturated fat 1.988g 1.261g 3%
Vitamin B2 0.124mg 0.102mg 2%
Vitamin B1 0.177mg 0.158mg 2%
Fiber 1.8g 2.3g 2%
Fats 9.75g 8.72g 2%
Potassium 167mg 237mg 2%
Vitamin B6 0.063mg 0.092mg 2%
Vitamin D 0.1µg 0µg 1%
Folate 26µg 29µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 33.03g 0.48g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g N/A
Tryptophan 0.048mg 0.235mg 0%
Threonine 0.154mg 0.785mg 0%
Isoleucine 0.158mg 0.849mg 0%
Leucine 0.297mg 1.392mg 0%
Lysine 0.192mg 0.883mg 0%
Methionine 0.249mg 0.211mg 0%
Phenylalanine 0.175mg 0.835mg 0%
Valine 0.211mg 0.87mg 0%
Histidine 0.088mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 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 +11.8%
Contains more CarbsCarbs +1152.9%
Contains more ProteinProtein +342.8%
Contains more WaterWater +38.6%
Contains more OtherOther +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Tofu
Tofu
2
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 +139%
Contains less Sat. FatSaturated fat -36.6%
Contains more Poly. FatPolyunsaturated fat +178%

People also compare

Pumpkin pie
Pumpkin pie vs Pastry
Pastry
Pumpkin pie
Pumpkin pie vs Filo
Filo
Pumpkin pie
Pumpkin pie vs Apple strudel
Apple strudel
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.