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  6. Tofu vs. Cherry pie

Tofu vs. Cherry pie — In-Depth Nutrition Comparison

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What are the main differences between tofu and cherry pie?

  • Tofu is richer in iron, calcium, manganese, copper, and phosphorus, while cherry pie is higher in vitamin B3, vitamin A, and vitamin B2.
  • Tofu's daily need coverage for iron is 44% higher.
  • Cherry pie has 35 times less calcium than tofu. Tofu has 350mg of calcium, while cherry pie has 10mg.
  • Tofu is lower in saturated fat.
  • Cherry pie has a higher glycemic index (59) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Pie, cherry, prepared from recipe types in this comparison.

Infographic

Tofu vs Cherry 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 6.4% 3% 6.8% 69% 26% 5.5% 13% 25% 26% 43%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +57.1%
Contains more IronIron +189.7%
Contains more CopperCopper +150.6%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +223.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +202.5%
Contains more SeleniumSelenium +14.1%

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
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 3.3% 9.7% 0% 0% 37% 29% 24% 7.4% 7.8% 0% 0% 20% 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 +900%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin B3Vitamin B3 +554.4%
Contains more Vitamin B5Vitamin B5 +80.9%
Contains more FolateFolate +80%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cherry pie DV% diff.
Iron 5.36mg 1.85mg 44%
Calcium 350mg 10mg 34%
Manganese 0.605mg 0.2mg 18%
Copper 0.193mg 0.077mg 13%
Carbs 1.87g 38.5g 12%
Fats 4.78g 12.2g 11%
Monounsaturated fat 1.056g 5.314g 11%
Protein 8.08g 2.8g 11%
Calories 76kcal 270kcal 10%
Phosphorus 97mg 30mg 10%
Saturated fat 0.691g 2.985g 10%
Sodium 7mg 191mg 8%
Vitamin B3 0.195mg 1.276mg 7%
Vitamin B2 0.052mg 0.125mg 6%
Vitamin B1 0.081mg 0.148mg 6%
Zinc 0.8mg 0.2mg 5%
Magnesium 30mg 9mg 5%
Choline 28.8mg 5%
Polyunsaturated fat 2.699g 3.247g 4%
Vitamin A 29µg 3%
Folate 15µg 27µg 3%
Vitamin K 2.4µg 2%
Selenium 8.9µg 7.8µg 2%
Fiber 0.3g 1%
Vitamin C 0.1mg 1mg 1%
Vitamin B6 0.047mg 0.034mg 1%
Vitamin B5 0.068mg 0.123mg 1%
Potassium 121mg 77mg 1%
Net carbs 1.57g 38.5g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.031mg 0%
Threonine 0.402mg 0.072mg 0%
Isoleucine 0.435mg 0.088mg 0%
Leucine 0.713mg 0.17mg 0%
Lysine 0.452mg 0.067mg 0%
Methionine 0.108mg 0.043mg 0%
Phenylalanine 0.428mg 0.124mg 0%
Valine 0.446mg 0.104mg 0%
Histidine 0.221mg 0.057mg 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% 39% 46%
Protein: 2.8 g
Fats: 12.2 g
Carbs: 38.5 g
Water: 45.8 g
Other: 0.7 g
Contains more ProteinProtein +188.6%
Contains more WaterWater +84.6%
Contains more FatsFats +155.2%
Contains more CarbsCarbs +1958.8%
~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 2.985 g
Monounsaturated fat: Mono. Fat 5.314 g
Polyunsaturated fat: Poly. Fat 3.247 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +403.2%
Contains more Poly. FatPolyunsaturated fat +20.3%

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. Cherry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172781/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.