Apple Juice vs. Tofu
Nutrition comparison of Apple Juice and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and tofu:
- Tofu has 14.5 times less sugar than apple juice.
- Tofu has 5 times less carbohydrates than apple juice.
- Tofu has more thiamin, riboflavin, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apple juice has 39% less calories than tofu - tofu has 76 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Tofu | |
|---|---|---|
| Protein | 1% | 39% |
| Carbohydrates | 97% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 5 times less carbohydrates than apple juice - tofu has 1.9g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Tofu and apple juice contain similar amounts of dietary fiber - tofu has 0.3g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Tofu has 14.5 times less sugar than apple juice - tofu has 0.62g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Tofu is a great source of protein and it has 79 times more protein than apple juice - tofu has 8.1g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both tofu and apple juice are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Tofu and apple juice contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Apple juice and tofu contain similar amounts of Vitamin A - apple juice has 0.3ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and apple juice contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Tofu and apple juice contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Tofu has more thiamin, riboflavin, Vitamin B6 and folate. Both apple juice and tofu contain significant amounts of niacin and pantothenic acid.
| Apple Juice | Tofu | |
|---|---|---|
| Thiamin | 0.021 MG | 0.081 MG |
| Riboflavin | 0.017 MG | 0.052 MG |
| Niacin | 0.073 MG | 0.195 MG |
| Pantothenic acid | 0.049 MG | 0.068 MG |
| Vitamin B6 | 0.018 MG | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 42 times more calcium than apple juice - tofu has 350mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Tofu is an excellent source of iron and it has 43 times more iron than apple juice - tofu has 5.4mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Tofu and apple juice contain similar amounts of potassium - tofu has 121mg of potassium per 100 grams and apple juice has 101mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.319 G |
| Total | 0.007 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than apple juice per 100 grams.
| Apple Juice | Tofu | |
|---|---|---|
| linoleic acid | 0.033 G | 2.38 G |
| Total | 0.033 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.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Apple Juice 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 tofu or apple juice contain more calories in 100 grams?Apple juice has 40% less calories than tofu - tofu has 76 calories in 100g and apple juice has 46 calories.
Is tofu or apple juice better for protein?
Tofu is a great source of protein and it has 79 times more protein than apple juice - tofu has 8.1g of protein per 100 grams and apple juice has 0.1g of protein.
Does tofu or apple juice have more carbohydrates?
By weight, tofu has 5 times fewer carbohydrates than apple juice - tofu has 1.9g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does tofu or apple juice contain more calcium?
Tofu is a rich source of calcium and it has 42 times more calcium than apple juice - tofu has 350mg of calcium in 100 grams and apple juice has 8mg of calcium.
Does tofu or apple juice contain more iron?
Tofu is an abundant source of iron and it has 43 times more iron than apple juice - tofu has 5.4mg of iron in 100 grams and apple juice has 0.12mg of iron.