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  6. Tofu vs. Blueberry pie

Tofu vs. Blueberry pie — In-Depth Nutrition Comparison

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Important differences between tofu and blueberry pie

  • Tofu has more calcium, manganese, copper, phosphorus, selenium, iron, zinc, and magnesium; however, blueberry pie has more vitamin B1.
  • Blueberry pie's daily need coverage for vitamin B1 is 12737% more.
  • Tofu has 98 times more calcium than blueberry pie. Tofu has 683mg of calcium, while blueberry pie has 7mg.
  • Tofu is lower in saturated fat.
  • Blueberry pie has a higher glycemic index than tofu.

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

Infographic

Tofu vs Blueberry 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
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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +625%
Contains more CalciumCalcium +9657.1%
Contains more PotassiumPotassium +374%
Contains more IronIron +116.3%
Contains more CopperCopper +464.2%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +293.7%
Contains more SeleniumSelenium +135.1%

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
2
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more FolateFolate +26.1%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +96735.4%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B3Vitamin B3 +213.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.124mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Blueberry pie DV% diff.
Vitamin B1 0.158mg 153mg 12737%
Calcium 683mg 7mg 68%
Manganese 1.181mg 0.3mg 38%
Copper 0.378mg 0.067mg 35%
Protein 17.27g 2.7g 29%
Phosphorus 190mg 30mg 23%
Iron 2.66mg 1.23mg 18%
Selenium 17.4µg 7.4µg 18%
Magnesium 58mg 8mg 12%
Zinc 1.57mg 0.2mg 12%
Polyunsaturated fat 4.921g 3.08g 12%
Carbs 2.78g 33.5g 10%
Fiber 2.3g 9%
Saturated fat 1.261g 2.911g 8%
Monounsaturated fat 1.925g 5.121g 8%
Sodium 14mg 185mg 7%
Potassium 237mg 50mg 6%
Vitamin B3 0.381mg 1.194mg 5%
Calories 144kcal 245kcal 5%
Fats 8.72g 11.9g 5%
Vitamin B6 0.092mg 0.034mg 4%
Vitamin B2 0.102mg 0.132mg 2%
Folate 29µg 23µg 2%
Vitamin C 0.2mg 0.7mg 1%
Net carbs 0.48g 33.5g N/A
Vitamin A 2µg 0%
Vitamin B5 0.133mg 0.124mg 0%
Tryptophan 0.235mg 0.029mg 0%
Threonine 0.785mg 0.073mg 0%
Isoleucine 0.849mg 0.09mg 0%
Leucine 1.392mg 0.179mg 0%
Lysine 0.883mg 0.057mg 0%
Methionine 0.211mg 0.046mg 0%
Phenylalanine 0.835mg 0.127mg 0%
Valine 0.87mg 0.108mg 0%
Histidine 0.431mg 0.056mg 0%

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% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +539.6%
Contains more WaterWater +36.4%
Contains more OtherOther +100%
Contains more FatsFats +36.5%
Contains more CarbsCarbs +1105%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -56.7%
Contains more Poly. FatPolyunsaturated fat +59.8%
Contains more Mono. FatMonounsaturated fat +166%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.