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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.

Infographic

Tofu vs Apple strudel 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.
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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%
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.
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.046mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 11% 41% 44%
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
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
19% 31% 50%
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.
Tofu Apple strudel
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Apple strudel 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?

ok
ok
is better in case of low diet
Tofu Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Tofu
12%
Apple strudel
Minerals Daily Need Coverage Score
59%
Tofu
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 25.13g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 128mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Apple strudel
Apple strudel is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.