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  6. Tofu vs. Lemon meringue pie

Tofu vs. Lemon meringue pie — In-Depth Nutrition Comparison

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What are the differences between tofu and lemon meringue pie?

  • Tofu is richer than lemon meringue pie in calcium, manganese, copper, phosphorus, iron, magnesium, zinc, and selenium.
  • Tofu's daily need coverage for calcium is 67% more.
  • Tofu has 10 times more magnesium than lemon meringue pie. While tofu has 58mg of magnesium, lemon meringue pie has only 6mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Pie, lemon meringue, prepared from recipe types in this article.

Infographic

Tofu vs Lemon meringue 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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 63%
Contains more MagnesiumMagnesium +866.7%
Contains more CalciumCalcium +5591.7%
Contains more PotassiumPotassium +264.6%
Contains more IronIron +166%
Contains more CopperCopper +800%
Contains more ZincZinc +460.7%
Contains more PhosphorusPhosphorus +352.4%
Contains less SodiumSodium -94.2%
Contains more ManganeseManganese +822.7%
Contains more SeleniumSelenium +50%

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
3
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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 0%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B6Vitamin B6 +240.7%
Contains more FolateFolate +16%
Contains more Vitamin CVitamin C +1550%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +147.8%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Lemon meringue pie DV% diff.
Calcium 683mg 12mg 67%
Manganese 1.181mg 0.128mg 46%
Copper 0.378mg 0.042mg 37%
Protein 17.27g 3.8g 27%
Iron 2.66mg 1mg 21%
Phosphorus 190mg 42mg 21%
Cholesterol 0mg 53mg 18%
Carbs 2.78g 39.1g 12%
Magnesium 58mg 6mg 12%
Zinc 1.57mg 0.28mg 12%
Polyunsaturated fat 4.921g 3.331g 11%
Selenium 17.4µg 11.6µg 11%
Sodium 14mg 242mg 10%
Saturated fat 1.261g 3.185g 9%
Monounsaturated fat 1.925g 5.582g 9%
Fiber 2.3g 9%
Calories 144kcal 285kcal 7%
Fats 8.72g 12.9g 6%
Vitamin A 43µg 5%
Vitamin B12 0µg 0.12µg 5%
Potassium 237mg 65mg 5%
Vitamin B6 0.092mg 0.027mg 5%
Vitamin B2 0.102mg 0.159mg 4%
Vitamin B3 0.381mg 0.944mg 4%
Vitamin B1 0.158mg 0.118mg 3%
Vitamin C 0.2mg 3.3mg 3%
Vitamin B5 0.133mg 0.214mg 2%
Folate 29µg 25µg 1%
Net carbs 0.48g 39.1g N/A
Tryptophan 0.235mg 0.046mg 0%
Threonine 0.785mg 0.143mg 0%
Isoleucine 0.849mg 0.169mg 0%
Leucine 1.392mg 0.292mg 0%
Lysine 0.883mg 0.181mg 0%
Methionine 0.211mg 0.092mg 0%
Phenylalanine 0.835mg 0.194mg 0%
Valine 0.87mg 0.192mg 0%
Histidine 0.431mg 0.087mg 0%
Omega-3 - DHA 0.005g 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
4% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 g
Contains more ProteinProtein +354.5%
Contains more WaterWater +61.3%
Contains more OtherOther +55.6%
Contains more FatsFats +47.9%
Contains more CarbsCarbs +1306.5%

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 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Poly. FatPolyunsaturated fat +47.7%
Contains more Mono. FatMonounsaturated fat +190%

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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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.