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  6. Tofu vs. Pecan pie

Tofu vs. Pecan pie — In-Depth Nutrition Comparison

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Important differences between tofu and pecan pie

  • Tofu has more iron and calcium; however, pecan pie has more vitamin B2, vitamin B1, vitamin B5, vitamin B12, and selenium.
  • Tofu's daily need coverage for iron is 49% more.
  • Tofu has 11 times more calcium than pecan pie. Tofu has 350mg of calcium, while pecan pie has 32mg.
  • Tofu is lower in saturated fat.
  • Pecan pie has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Pie, pecan, prepared from recipe.

Infographic

Tofu vs Pecan 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
4
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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +993.8%
Contains more IronIron +262.2%
Contains less SodiumSodium -97.3%
Contains more ZincZinc +27.5%
Contains more ManganeseManganese +17.7%
Contains more SeleniumSelenium +34.8%
~equal in Potassium ~133mg
~equal in Copper ~0.211mg
~equal in Phosphorus ~94mg

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
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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +132.1%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +334.4%
Contains more Vitamin B5Vitamin B5 +604.4%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +73.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Tofu Pecan pie DV% diff.
Iron 5.36mg 1.48mg 49%
Calcium 350mg 32mg 32%
Cholesterol 0mg 87mg 29%
Fats 4.78g 22.2g 27%
Monounsaturated fat 1.056g 11.181g 25%
Polyunsaturated fat 2.699g 5.71g 20%
Calories 76kcal 412kcal 17%
Carbs 1.87g 52.2g 17%
Saturated fat 0.691g 3.989g 15%
Sodium 7mg 262mg 11%
Vitamin B2 0.052mg 0.18mg 10%
Vitamin A 82µg 9%
Vitamin B1 0.081mg 0.188mg 9%
Vitamin B5 0.068mg 0.479mg 8%
Vitamin B12 0µg 0.17µg 7%
Selenium 8.9µg 12µg 6%
Protein 8.08g 4.9g 6%
Manganese 0.605mg 0.712mg 5%
Choline 28.8mg 5%
Vitamin B3 0.195mg 0.847mg 4%
Folate 15µg 26µg 3%
Zinc 0.8mg 1.02mg 2%
Copper 0.193mg 0.211mg 2%
Vitamin K 2.4µg 2%
Magnesium 30mg 26mg 1%
Vitamin B6 0.047mg 0.06mg 1%
Fiber 0.3g 1%
Vitamin C 0.1mg 0.2mg 0%
Net carbs 1.57g 52.2g N/A
Potassium 121mg 133mg 0%
Sugar 0.62g N/A
Phosphorus 97mg 94mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.069mg 0%
Threonine 0.402mg 0.189mg 0%
Isoleucine 0.435mg 0.223mg 0%
Leucine 0.713mg 0.372mg 0%
Lysine 0.452mg 0.248mg 0%
Methionine 0.108mg 0.125mg 0%
Phenylalanine 0.428mg 0.25mg 0%
Valine 0.446mg 0.255mg 0%
Histidine 0.221mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +64.9%
Contains more WaterWater +333.6%
Contains more FatsFats +364.4%
Contains more CarbsCarbs +2691.4%
Contains more OtherOther +66.7%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +958.8%
Contains more Poly. FatPolyunsaturated fat +111.6%

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.