Tofu vs. Apple pie — In-Depth Nutrition Comparison
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How are tofu and apple pie different?
- Tofu has more calcium, manganese, copper, phosphorus, iron, zinc, magnesium, and folate than apple pie.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 10 times more zinc than apple pie. While tofu contains 1.57mg of zinc, apple pie contains only 0.16mg.
- Tofu has less saturated fat.
- Tofu has a lower glycemic index (15) than apple pie (41).
Tofu, raw, firm, prepared with calcium sulfate and Pie, apple, commercially prepared, unenriched flour are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +728.6% |
| Contains more CalciumCalcium | +6109.1% |
| Contains more PotassiumPotassium | +264.6% |
| Contains more IronIron | +119.8% |
| Contains more CopperCopper | +721.7% |
| Contains more ZincZinc | +881.3% |
| Contains more PhosphorusPhosphorus | +691.7% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +548.9% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin B1Vitamin B1 | +17.9% |
| Contains more Vitamin B5Vitamin B5 | +11.8% |
| Contains more Vitamin B6Vitamin B6 | +142.1% |
| Contains more FolateFolate | +625% |
| Contains more Vitamin CVitamin C | +1500% |
| Contains more Vitamin B2Vitamin B2 | +54.9% |
| Contains more Vitamin B3Vitamin B3 | +194.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 11mg | 67% |
| Manganese | 1.181mg | 0.182mg | 43% |
| Copper | 0.378mg | 0.046mg | 37% |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 1.9g | 31% |
| Phosphorus | 190mg | 24mg | 24% |
| Iron | 2.66mg | 1.21mg | 18% |
| Polyunsaturated fat | 4.921g | 2.198g | 18% |
| Zinc | 1.57mg | 0.16mg | 13% |
| Saturated fat | 1.261g | 3.797g | 12% |
| Magnesium | 58mg | 7mg | 12% |
| Sodium | 14mg | 266mg | 11% |
| Carbs | 2.78g | 34g | 10% |
| Folate | 29µg | 4µg | 6% |
| Monounsaturated fat | 1.925g | 4.388g | 6% |
| Potassium | 237mg | 65mg | 5% |
| Vitamin B3 | 0.381mg | 1.123mg | 5% |
| Calories | 144kcal | 237kcal | 5% |
| Fats | 8.72g | 11g | 4% |
| Vitamin B2 | 0.102mg | 0.158mg | 4% |
| Vitamin B6 | 0.092mg | 0.038mg | 4% |
| Fiber | 2.3g | 1.6g | 3% |
| Vitamin A | 29µg | 3% | |
| Vitamin C | 0.2mg | 3.2mg | 3% |
| Vitamin B1 | 0.158mg | 0.134mg | 2% |
| Net carbs | 0.48g | 32.4g | N/A |
| Vitamin B5 | 0.133mg | 0.119mg | 0% |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.235mg | 0.026mg | 0% |
| Threonine | 0.785mg | 0.054mg | 0% |
| Isoleucine | 0.849mg | 0.073mg | 0% |
| Leucine | 1.392mg | 0.129mg | 0% |
| Lysine | 0.883mg | 0.07mg | 0% |
| Methionine | 0.211mg | 0.032mg | 0% |
| Phenylalanine | 0.835mg | 0.088mg | 0% |
| Valine | 0.87mg | 0.084mg | 0% |
| Histidine | 0.431mg | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +808.9% |
| Contains more WaterWater | +33.8% |
| Contains more OtherOther | +55.6% |
| Contains more FatsFats | +26.1% |
| Contains more CarbsCarbs | +1123% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Poly. FatPolyunsaturated fat | +123.9% |
| Contains more Mono. FatMonounsaturated fat | +127.9% |
