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  6. Tofu vs. Apple strudel

Tofu vs. Apple strudel — In-Depth Nutrition Comparison

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Significant differences between tofu and apple strudel

  • Tofu has more calcium, manganese, copper, iron, phosphorus, selenium, zinc, magnesium, and vitamin B1; however, apple strudel is richer in vitamin B12.
  • Tofu covers your daily calcium needs 67% more than apple strudel.
  • Apple strudel has 13 times less copper than tofu. Tofu has 0.378mg of copper, while apple strudel has 0.03mg.
  • Apple strudel has a higher glycemic index. The glycemic index of apple strudel is 59, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Strudel, apple.

Infographic

Tofu vs Apple strudel 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +4453.3%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +533.3%
Contains more CopperCopper +1160%
Contains more ZincZinc +726.3%
Contains more PhosphorusPhosphorus +475.8%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +521.6%
Contains more SeleniumSelenium +185.2%

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +308%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin CVitamin C +750%
Contains more Vitamin B5Vitamin B5 +103%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Tofu Apple strudel DV% diff.
Calcium 683mg 15mg 67%
Manganese 1.181mg 0.19mg 43%
Copper 0.378mg 0.03mg 39%
Protein 17.27g 3.3g 28%
Iron 2.66mg 0.42mg 28%
Phosphorus 190mg 33mg 22%
Selenium 17.4µg 6.1µg 21%
Zinc 1.57mg 0.19mg 13%
Carbs 2.78g 41.1g 13%
Magnesium 58mg 9mg 12%
Vitamin B1 0.158mg 0.04mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 1.42mg 9%
Lysine 0.883mg 153mg 7%
Calories 144kcal 274kcal 7%
Vitamin B2 0.102mg 0.025mg 6%
Sodium 14mg 135mg 5%
Fats 8.72g 11.2g 4%
Vitamin B6 0.092mg 0.046mg 4%
Saturated fat 1.261g 2.044g 4%
Choline 17.4mg 3%
Monounsaturated fat 1.925g 3.267g 3%
Potassium 237mg 149mg 3%
Vitamin B5 0.133mg 0.27mg 3%
Polyunsaturated fat 4.921g 5.315g 3%
Cholesterol 0mg 6mg 2%
Vitamin C 0.2mg 1.7mg 2%
Vitamin K 2.9µg 2%
Vitamin A 6µg 1%
Net carbs 0.48g 38.9g N/A
Sugar 25.75g N/A
Fiber 2.3g 2.2g 0%
Vitamin B3 0.381mg 0.33mg 0%
Folate 29µg 28µg 0%
Tryptophan 0.235mg 0.039mg 0%
Threonine 0.785mg 0.119mg 0%
Isoleucine 0.849mg 0.147mg 0%
Leucine 1.392mg 0.257mg 0%
Methionine 0.211mg 0.067mg 0%
Phenylalanine 0.835mg 0.151mg 0%
Valine 0.87mg 0.164mg 0%
Histidine 0.431mg 0.076mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +423.3%
Contains more WaterWater +60.5%
Contains more OtherOther +55.6%
Contains more FatsFats +28.4%
Contains more CarbsCarbs +1378.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -38.3%
Contains more Mono. FatMonounsaturated fat +69.7%
~equal in Polyunsaturated fat ~5.315g

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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/172475/nutrients
  2. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.