Tofu vs. Apple pie — In-Depth Nutrition Comparison
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Significant differences between tofu and apple pie
- Tofu has more iron, calcium, manganese, copper, phosphorus, and zinc; however, apple pie is richer in vitamin B2 and vitamin B3.
- Tofu covers your daily iron needs 52% more than apple pie.
- Apple pie has 32 times less calcium than tofu. Tofu has 350mg of calcium, while apple pie has 11mg.
- Tofu contains less saturated fat.
- Apple pie has a higher glycemic index. The glycemic index of apple pie is 41, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Pie, apple, commercially prepared, unenriched flour.
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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.
| Contains more MagnesiumMagnesium | +328.6% |
| Contains more CalciumCalcium | +3081.8% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +343% |
| Contains more CopperCopper | +319.6% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +304.2% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +232.4% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3100% |
| Contains more Vitamin B1Vitamin B1 | +65.4% |
| Contains more Vitamin B2Vitamin B2 | +203.8% |
| Contains more Vitamin B3Vitamin B3 | +475.9% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.21mg | 52% |
| Calcium | 350mg | 11mg | 34% |
| Manganese | 0.605mg | 0.182mg | 18% |
| Selenium | 8.9µg | 16% | |
| Copper | 0.193mg | 0.046mg | 16% |
| Saturated fat | 0.691g | 3.797g | 14% |
| Protein | 8.08g | 1.9g | 12% |
| Carbs | 1.87g | 34g | 11% |
| Sodium | 7mg | 266mg | 11% |
| Fats | 4.78g | 11g | 10% |
| Phosphorus | 97mg | 24mg | 10% |
| Monounsaturated fat | 1.056g | 4.388g | 8% |
| Vitamin B2 | 0.052mg | 0.158mg | 8% |
| Calories | 76kcal | 237kcal | 8% |
| Vitamin B3 | 0.195mg | 1.123mg | 6% |
| Zinc | 0.8mg | 0.16mg | 6% |
| Magnesium | 30mg | 7mg | 5% |
| Choline | 28.8mg | 5% | |
| Fiber | 0.3g | 1.6g | 5% |
| Vitamin B1 | 0.081mg | 0.134mg | 4% |
| Vitamin C | 0.1mg | 3.2mg | 3% |
| Vitamin A | 29µg | 3% | |
| Polyunsaturated fat | 2.699g | 2.198g | 3% |
| Folate | 15µg | 4µg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Potassium | 121mg | 65mg | 2% |
| Vitamin B5 | 0.068mg | 0.119mg | 1% |
| Vitamin B6 | 0.047mg | 0.038mg | 1% |
| Net carbs | 1.57g | 32.4g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.12mg | 0.026mg | 0% |
| Threonine | 0.402mg | 0.054mg | 0% |
| Isoleucine | 0.435mg | 0.073mg | 0% |
| Leucine | 0.713mg | 0.129mg | 0% |
| Lysine | 0.452mg | 0.07mg | 0% |
| Methionine | 0.108mg | 0.032mg | 0% |
| Phenylalanine | 0.428mg | 0.088mg | 0% |
| Valine | 0.446mg | 0.084mg | 0% |
| Histidine | 0.221mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +325.3% |
| Contains more WaterWater | +62% |
| Contains more FatsFats | +130.1% |
| Contains more CarbsCarbs | +1718.2% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.8% |
| Contains more Poly. FatPolyunsaturated fat | +22.8% |
| Contains more Mono. FatMonounsaturated fat | +315.5% |