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  6. Tofu vs. Blueberry pie

Tofu vs. Blueberry pie — In-Depth Nutrition Comparison

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Summary of differences between tofu and blueberry pie

  • Tofu has more iron, calcium, copper, manganese, and phosphorus; however, blueberry pie is higher in vitamin B1, vitamin B3, and vitamin B2.
  • Blueberry pie covers your daily need for vitamin B1, 12743% more than tofu.
  • Tofu has 50 times more calcium than blueberry pie. While tofu has 350mg of calcium, blueberry pie has only 7mg.
  • Tofu has less saturated fat.
  • The glycemic index of blueberry pie is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Pie, blueberry, prepared from recipe.

Infographic

Tofu vs Blueberry pie 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
Tofu
10
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +142%
Contains more IronIron +335.8%
Contains more CopperCopper +188.1%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +101.7%
Contains more SeleniumSelenium +20.3%

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
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 0.33% 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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin B1Vitamin B1 +188788.9%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +512.3%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Blueberry pie DV% diff.
Vitamin B1 0.081mg 153mg 12743%
Iron 5.36mg 1.23mg 52%
Calcium 350mg 7mg 34%
Copper 0.193mg 0.067mg 14%
Manganese 0.605mg 0.3mg 13%
Fats 4.78g 11.9g 11%
Carbs 1.87g 33.5g 11%
Protein 8.08g 2.7g 11%
Monounsaturated fat 1.056g 5.121g 10%
Saturated fat 0.691g 2.911g 10%
Phosphorus 97mg 30mg 10%
Sodium 7mg 185mg 8%
Calories 76kcal 245kcal 8%
Vitamin B2 0.052mg 0.132mg 6%
Vitamin B3 0.195mg 1.194mg 6%
Zinc 0.8mg 0.2mg 5%
Choline 28.8mg 5%
Magnesium 30mg 8mg 5%
Polyunsaturated fat 2.699g 3.08g 3%
Selenium 8.9µg 7.4µg 3%
Vitamin K 2.4µg 2%
Folate 15µg 23µg 2%
Potassium 121mg 50mg 2%
Vitamin B5 0.068mg 0.124mg 1%
Vitamin B6 0.047mg 0.034mg 1%
Fiber 0.3g 1%
Vitamin C 0.1mg 0.7mg 1%
Net carbs 1.57g 33.5g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 0%
Tryptophan 0.12mg 0.029mg 0%
Threonine 0.402mg 0.073mg 0%
Isoleucine 0.435mg 0.09mg 0%
Leucine 0.713mg 0.179mg 0%
Lysine 0.452mg 0.057mg 0%
Methionine 0.108mg 0.046mg 0%
Phenylalanine 0.428mg 0.127mg 0%
Valine 0.446mg 0.108mg 0%
Histidine 0.221mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +199.3%
Contains more WaterWater +65.1%
Contains more FatsFats +149%
Contains more CarbsCarbs +1691.4%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +384.9%
Contains more Poly. FatPolyunsaturated fat +14.1%

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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.