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  6. Tofu vs. Pumpkin pie

Tofu vs. Pumpkin pie — In-Depth Nutrition Comparison

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Important differences between tofu and pumpkin pie

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, zinc, and magnesium; however, pumpkin pie has more vitamin A and vitamin B12.
  • Pumpkin pie's daily need coverage for vitamin A is 65% more.
  • Tofu has 11 times more calcium than pumpkin pie. Tofu has 683mg of calcium, while pumpkin pie has 64mg.
  • Pumpkin 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, pumpkin, commercially prepared.

Infographic

Tofu vs Pumpkin 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +967.2%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +195.6%
Contains more CopperCopper +155.4%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +134.6%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +420.3%
Contains more SeleniumSelenium +222.2%

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
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +46%
Contains more FolateFolate +11.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +239.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Tofu Pumpkin pie DV% diff.
Calcium 683mg 64mg 62%
Vitamin A 448µg 50%
Manganese 1.181mg 0.227mg 41%
Protein 17.27g 3.9g 27%
Copper 0.378mg 0.148mg 26%
Iron 2.66mg 0.9mg 22%
Selenium 17.4µg 5.4µg 22%
Polyunsaturated fat 4.921g 1.77g 21%
Phosphorus 190mg 81mg 16%
Vitamin B12 0µg 0.35µg 15%
Vitamin K 13.2µg 11%
Carbs 2.78g 34.83g 11%
Zinc 1.57mg 0.39mg 11%
Magnesium 58mg 14mg 10%
Sodium 14mg 239mg 10%
Cholesterol 0mg 26mg 9%
Choline 37.5mg 7%
Monounsaturated fat 1.925g 4.6g 7%
Vitamin B5 0.133mg 0.452mg 6%
Vitamin B3 0.381mg 1.107mg 5%
Calories 144kcal 243kcal 5%
Vitamin E 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Saturated fat 1.261g 1.988g 3%
Vitamin B2 0.102mg 0.124mg 2%
Vitamin B1 0.158mg 0.177mg 2%
Fiber 2.3g 1.8g 2%
Fats 8.72g 9.75g 2%
Potassium 237mg 167mg 2%
Vitamin B6 0.092mg 0.063mg 2%
Vitamin D 0µg 0.1µg 1%
Folate 29µg 26µg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 18.88g N/A
Tryptophan 0.235mg 0.048mg 0%
Threonine 0.785mg 0.154mg 0%
Isoleucine 0.849mg 0.158mg 0%
Leucine 1.392mg 0.297mg 0%
Lysine 0.883mg 0.192mg 0%
Methionine 0.211mg 0.249mg 0%
Phenylalanine 0.835mg 0.175mg 0%
Valine 0.87mg 0.211mg 0%
Histidine 0.431mg 0.088mg 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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +342.8%
Contains more WaterWater +38.6%
Contains more OtherOther +23.9%
Contains more FatsFats +11.8%
Contains more CarbsCarbs +1152.9%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -36.6%
Contains more Poly. FatPolyunsaturated fat +178%
Contains more Mono. FatMonounsaturated fat +139%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.