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  6. Tofu vs. Pumpkin pie

Tofu vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between tofu and pumpkin pie

  • Tofu has more iron, calcium, and manganese; however, pumpkin pie is higher in vitamin A, vitamin B1,2, vitamin K, vitamin B1, and vitamin B5.
  • Pumpkin pie covers your daily need for vitamin A, 67% more than tofu.
  • Tofu has 6 times more iron than pumpkin pie. While tofu has 5.36mg of iron, pumpkin pie has only 0.9mg.
  • Tofu has less sodium.
  • The glycemic index of pumpkin pie is higher.

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

Infographic

Tofu vs Pumpkin 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
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +446.9%
Contains more IronIron +495.6%
Contains more CopperCopper +30.4%
Contains more ZincZinc +105.1%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +166.5%
Contains more SeleniumSelenium +64.8%
Contains more PotassiumPotassium +38%

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
1
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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +7500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +138.5%
Contains more Vitamin B3Vitamin B3 +467.7%
Contains more Vitamin B5Vitamin B5 +564.7%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +450%
Contains more FolateFolate +73.3%
Contains more CholineCholine +30.2%

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +107.2%
Contains more WaterWater +67.8%
Contains more FatsFats +104%
Contains more CarbsCarbs +1762.6%
Contains more OtherOther +56.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -65.2%
Contains more Poly. FatPolyunsaturated fat +52.5%
Contains more Mono. FatMonounsaturated fat +335.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pumpkin pie
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 Pumpkin pie DV% diff.
Iron 5.36mg 0.9mg 56%
Vitamin A 448µg 50%
Calcium 350mg 64mg 29%
Manganese 0.605mg 0.227mg 16%
Vitamin B12 0µg 0.35µg 15%
Carbs 1.87g 34.83g 11%
Sodium 7mg 239mg 10%
Vitamin K 2.4µg 13.2µg 9%
Cholesterol 0mg 26mg 9%
Monounsaturated fat 1.056g 4.6g 9%
Vitamin B5 0.068mg 0.452mg 8%
Vitamin B1 0.081mg 0.177mg 8%
Protein 8.08g 3.9g 8%
Fats 4.78g 9.75g 8%
Calories 76kcal 243kcal 8%
Saturated fat 0.691g 1.988g 6%
Polyunsaturated fat 2.699g 1.77g 6%
Vitamin B3 0.195mg 1.107mg 6%
Vitamin B2 0.052mg 0.124mg 6%
Selenium 8.9µg 5.4µg 6%
Fiber 0.3g 1.8g 6%
Vitamin E 0.01mg 0.76mg 5%
Copper 0.193mg 0.148mg 5%
Magnesium 30mg 14mg 4%
Fructose 2.85g 4%
Zinc 0.8mg 0.39mg 4%
Starch 10.73g 4%
Folate 15µg 26µg 3%
Phosphorus 97mg 81mg 2%
Choline 28.8mg 37.5mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.047mg 0.063mg 1%
Potassium 121mg 167mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.62g 18.88g N/A
Tryptophan 0.12mg 0.048mg 0%
Threonine 0.402mg 0.154mg 0%
Isoleucine 0.435mg 0.158mg 0%
Leucine 0.713mg 0.297mg 0%
Lysine 0.452mg 0.192mg 0%
Methionine 0.108mg 0.249mg 0%
Phenylalanine 0.428mg 0.175mg 0%
Valine 0.446mg 0.211mg 0%
Histidine 0.221mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
59%
Tofu
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 18.26g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 232mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.297g)
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?
Pumpkin pie
Pumpkin pie 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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.