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  6. Tofu vs. Cherry pie

Tofu vs. Cherry pie — In-Depth Nutrition Comparison

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A recap on the differences between tofu and cherry pie

  • Tofu is higher than cherry pie in calcium, manganese, copper, phosphorus, selenium, zinc, magnesium, and iron.
  • Tofu covers your daily calcium needs 67% more than cherry pie.
  • Tofu contains 8 times more zinc than cherry pie. While tofu contains 1.57mg of zinc, cherry pie contains only 0.2mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Pie, cherry, prepared from recipe.

Infographic

Tofu vs Cherry 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 6.4% 3% 6.8% 69% 26% 5.5% 13% 25% 26% 43%
Contains more MagnesiumMagnesium +544.4%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +207.8%
Contains more IronIron +43.8%
Contains more CopperCopper +390.9%
Contains more ZincZinc +685%
Contains more PhosphorusPhosphorus +533.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +490.5%
Contains more SeleniumSelenium +123.1%

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
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 0.67% 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 3.3% 9.7% 0% 0% 37% 29% 24% 7.4% 7.8% 0% 0% 20% 0%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B2Vitamin B2 +22.5%
Contains more Vitamin B3Vitamin B3 +234.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.148mg
~equal in Vitamin B5 ~0.123mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~27µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Cherry pie DV% diff.
Calcium 683mg 10mg 67%
Manganese 1.181mg 0.2mg 43%
Copper 0.378mg 0.077mg 33%
Protein 17.27g 2.8g 29%
Phosphorus 190mg 30mg 23%
Selenium 17.4µg 7.8µg 17%
Carbs 2.78g 38.5g 12%
Magnesium 58mg 9mg 12%
Zinc 1.57mg 0.2mg 12%
Polyunsaturated fat 4.921g 3.247g 11%
Iron 2.66mg 1.85mg 10%
Fiber 2.3g 9%
Sodium 14mg 191mg 8%
Saturated fat 1.261g 2.985g 8%
Monounsaturated fat 1.925g 5.314g 8%
Vitamin B3 0.381mg 1.276mg 6%
Calories 144kcal 270kcal 6%
Potassium 237mg 77mg 5%
Fats 8.72g 12.2g 5%
Vitamin B6 0.092mg 0.034mg 4%
Vitamin A 29µg 3%
Vitamin B2 0.102mg 0.125mg 2%
Vitamin B1 0.158mg 0.148mg 1%
Folate 29µg 27µg 1%
Vitamin C 0.2mg 1mg 1%
Net carbs 0.48g 38.5g N/A
Vitamin B5 0.133mg 0.123mg 0%
Tryptophan 0.235mg 0.031mg 0%
Threonine 0.785mg 0.072mg 0%
Isoleucine 0.849mg 0.088mg 0%
Leucine 1.392mg 0.17mg 0%
Lysine 0.883mg 0.067mg 0%
Methionine 0.211mg 0.043mg 0%
Phenylalanine 0.835mg 0.124mg 0%
Valine 0.87mg 0.104mg 0%
Histidine 0.431mg 0.057mg 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% 39% 46%
Protein: 2.8 g
Fats: 12.2 g
Carbs: 38.5 g
Water: 45.8 g
Other: 0.7 g
Contains more ProteinProtein +516.8%
Contains more WaterWater +52.5%
Contains more OtherOther +100%
Contains more FatsFats +39.9%
Contains more CarbsCarbs +1284.9%

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 2.985 g
Monounsaturated fat: Mono. Fat 5.314 g
Polyunsaturated fat: Poly. Fat 3.247 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Poly. FatPolyunsaturated fat +51.6%
Contains more Mono. FatMonounsaturated fat +176.1%

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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. Cherry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172781/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.