Apple vs. Tofu
Nutrition comparison of Apple and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and tofu:
- Apple is a great source of dietary fiber.
- Tofu has 15.7 times less sugar than apple.
- Tofu has 6.3 times less carbohydrates than apple.
- Tofu has more thiamin, riboflavin and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple has 32% less calories than tofu - apple has 52 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Apple has a macronutrient ratio of 2:96:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Tofu | |
|---|---|---|
| Protein | 2% | 39% |
| Carbohydrates | 96% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.3 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 700% more dietary fiber than tofu - apple has 2.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 15.7 times less sugar than apple - apple has 10.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 30 times more protein than apple - apple has 0.26g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both apple and tofu are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Apple has 45 times more Vitamin C than tofu - apple has 4.6mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Apple and tofu contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Apple and tofu contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Apple and tofu contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, riboflavin and folate. Both apple and tofu contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Apple | Tofu | |
|---|---|---|
| Thiamin | 0.017 MG | 0.081 MG |
| Riboflavin | 0.026 MG | 0.052 MG |
| Niacin | 0.091 MG | 0.195 MG |
| Pantothenic acid | 0.061 MG | 0.068 MG |
| Vitamin B6 | 0.041 MG | 0.047 MG |
| Folate | 3 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 57 times more calcium than apple - apple has 6mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 43 times more iron than apple - apple has 0.12mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Apple and tofu contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.319 G |
| Total | 0.009 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than apple per 100 grams.
| Apple | Tofu | |
|---|---|---|
| linoleic acid | 0.043 G | 2.38 G |
| Total | 0.043 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or tofu contain more calories in 100 grams?Apple has 30% less calories than tofu - apple has 52 calories in 100g and tofu has 76 calories.
Is apple or tofu better for protein?
Tofu is a great source of protein and it has 30 times more protein than apple - apple has 0.26g of protein per 100 grams and tofu has 8.1g of protein.
Does apple or tofu have more carbohydrates?
By weight, tofu has 6.3 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does apple or tofu contain more calcium?
Tofu is a rich source of calcium and it has 57 times more calcium than apple - apple has 6mg of calcium in 100 grams and tofu has 350mg of calcium.
Does apple or tofu contain more iron?
Tofu is an abundant source of iron and it has 43 times more iron than apple - apple has 0.12mg of iron in 100 grams and tofu has 5.4mg of iron.