Tofu vs. Apple strudel — In-Depth Nutrition Comparison
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Differences between tofu and apple strudel
- Tofu has more iron, calcium, copper, manganese, and phosphorus, while apple strudel has more vitamin E, vitamin B12, and fiber.
- Tofu's daily need coverage for iron is 62% higher.
- Apple strudel contains 23 times less calcium than tofu. Tofu contains 350mg of calcium, while apple strudel contains 15mg.
- The amount of saturated fat in tofu is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of apple strudel is 59.
The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Strudel, apple.
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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 | +233.3% |
| Contains more CalciumCalcium | +2233.3% |
| Contains more IronIron | +1176.2% |
| Contains more CopperCopper | +543.3% |
| Contains more ZincZinc | +321.1% |
| Contains more PhosphorusPhosphorus | +193.9% |
| Contains less SodiumSodium | -94.8% |
| Contains more ManganeseManganese | +218.4% |
| Contains more SeleniumSelenium | +45.9% |
| Contains more PotassiumPotassium | +23.1% |
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 B1Vitamin B1 | +102.5% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more CholineCholine | +65.5% |
| Contains more Vitamin CVitamin C | +1600% |
| Contains more Vitamin EVitamin E | +14100% |
| Contains more Vitamin B3Vitamin B3 | +69.2% |
| Contains more Vitamin B5Vitamin B5 | +297.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +20.8% |
| Contains more FolateFolate | +86.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
3.3 g
Fats:
11.2 g
Carbs:
41.1 g
Water:
43.5 g
Other:
0.9 g
| Contains more ProteinProtein | +144.8% |
| Contains more WaterWater | +94.4% |
| Contains more FatsFats | +134.3% |
| Contains more CarbsCarbs | +2097.9% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
Saturated fat:
Sat. Fat
2.044 g
Monounsaturated fat:
Mono. Fat
3.267 g
Polyunsaturated fat:
Poly. Fat
5.315 g
| Contains less Sat. FatSaturated fat | -66.2% |
| Contains more Mono. FatMonounsaturated fat | +209.4% |
| Contains more Poly. FatPolyunsaturated fat | +96.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 5.36mg | 0.42mg | 62% |
| Calcium | 350mg | 15mg | 34% |
| Manganese | 0.605mg | 0.19mg | 18% |
| Copper | 0.193mg | 0.03mg | 18% |
| Polyunsaturated fat | 2.699g | 5.315g | 17% |
| Carbs | 1.87g | 41.1g | 13% |
| Calories | 76kcal | 274kcal | 10% |
| Protein | 8.08g | 3.3g | 10% |
| Fats | 4.78g | 11.2g | 10% |
| Phosphorus | 97mg | 33mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Vitamin E | 0.01mg | 1.42mg | 9% |
| Fiber | 0.3g | 2.2g | 8% |
| Lysine | 0.452mg | 153mg | 7% |
| Saturated fat | 0.691g | 2.044g | 6% |
| Monounsaturated fat | 1.056g | 3.267g | 6% |
| Zinc | 0.8mg | 0.19mg | 6% |
| Sodium | 7mg | 135mg | 6% |
| Magnesium | 30mg | 9mg | 5% |
| Selenium | 8.9µg | 6.1µg | 5% |
| Vitamin B5 | 0.068mg | 0.27mg | 4% |
| Folate | 15µg | 28µg | 3% |
| Vitamin B1 | 0.081mg | 0.04mg | 3% |
| Choline | 28.8mg | 17.4mg | 2% |
| Vitamin C | 0.1mg | 1.7mg | 2% |
| Cholesterol | 0mg | 6mg | 2% |
| Vitamin B2 | 0.052mg | 0.025mg | 2% |
| Vitamin B3 | 0.195mg | 0.33mg | 1% |
| Vitamin A | 6µg | 1% | |
| Potassium | 121mg | 149mg | 1% |
| Net carbs | 1.57g | 38.9g | N/A |
| Sugar | 0.62g | 25.75g | N/A |
| Vitamin B6 | 0.047mg | 0.046mg | 0% |
| Vitamin K | 2.4µg | 2.9µg | 0% |
| Tryptophan | 0.12mg | 0.039mg | 0% |
| Threonine | 0.402mg | 0.119mg | 0% |
| Isoleucine | 0.435mg | 0.147mg | 0% |
| Leucine | 0.713mg | 0.257mg | 0% |
| Methionine | 0.108mg | 0.067mg | 0% |
| Phenylalanine | 0.428mg | 0.151mg | 0% |
| Valine | 0.446mg | 0.164mg | 0% |
| Histidine | 0.221mg | 0.076mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
12%
Minerals Daily Need Coverage Score
59%
14%
Comparison summary
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 25.13g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 128mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Apple strudel is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)