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  6. Tofu vs. Custard apple

Tofu vs. Custard apple — In-Depth Nutrition Comparison

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Summary of differences between tofu and custard apple

  • Tofu has more iron, calcium, and phosphorus; however, custard apple is higher in vitamin C, vitamin B6, fiber, and potassium.
  • Tofu covers your daily need for iron, 58% more than custard apple.
  • Tofu has 12 times more calcium than custard apple. While tofu has 350mg of calcium, custard apple has only 30mg.
  • The glycemic index of custard apple is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Custard-apple, (bullock's-heart), raw.

Infographic

Tofu vs Custard apple 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
8
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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +654.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +361.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +215.7%
Contains less SodiumSodium -42.9%

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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +19100%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more Vitamin B5Vitamin B5 +98.5%
Contains more Vitamin B6Vitamin B6 +370.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.08mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Custard apple DV% diff.
Iron 5.36mg 0.71mg 58%
Calcium 350mg 30mg 32%
Manganese 0.605mg 26%
Vitamin C 0.1mg 19.2mg 21%
Copper 0.193mg 21%
Polyunsaturated fat 2.699g 18%
Selenium 8.9µg 16%
Protein 8.08g 1.7g 13%
Vitamin B6 0.047mg 0.221mg 13%
Phosphorus 97mg 21mg 11%
Potassium 121mg 382mg 8%
Carbs 1.87g 25.2g 8%
Fiber 0.3g 2.4g 8%
Zinc 0.8mg 7%
Fats 4.78g 0.6g 6%
Choline 28.8mg 5%
Vitamin B2 0.052mg 0.1mg 4%
Folate 15µg 4%
Monounsaturated fat 1.056g 3%
Magnesium 30mg 18mg 3%
Vitamin K 2.4µg 2%
Saturated fat 0.691g 0.231g 2%
Vitamin B3 0.195mg 0.5mg 2%
Calories 76kcal 101kcal 1%
Vitamin B5 0.068mg 0.135mg 1%
Net carbs 1.57g 22.8g N/A
Sugar 0.62g N/A
Sodium 7mg 4mg 0%
Vitamin E 0.01mg 0%
Vitamin A 2µg 0%
Vitamin B1 0.081mg 0.08mg 0%
Tryptophan 0.12mg 0.007mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0.037mg 0%
Methionine 0.108mg 0.004mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more ProteinProtein +375.3%
Contains more FatsFats +696.7%
Contains more WaterWater +18.3%
Contains more CarbsCarbs +1247.6%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -66.6%

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.