Apricot vs. Tofu
Nutrition comparison of Apricot and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apricot
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apricot and tofu:
- Apricot has signficantly more Vitamin A than tofu.
- Apricot has signficantly more Vitamin C than tofu.
- Apricot has signficantly more dietary fiber than tofu.
- Apricot is a great source of potassium.
- Tofu has 13.9 times less sugar than apricot.
- Tofu has 4.9 times less carbohydrates than apricot.
- Tofu has more thiamin, however, apricot contains more niacin and pantothenic acid.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Apricot (Apricots, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Apricot has 37% less calories than tofu - apricot has 48 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, apricot is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Apricot has a macronutrient ratio of 11:83:7 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apricot | Tofu | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 83% | 9% |
| Fat | 7% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 4.9 times less carbohydrates than apricot - apricot has 11.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in apricot are made of 82% sugar and 18% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Apricot has signficantly more dietary fiber than tofu - apricot has 2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 13.9 times less sugar than apricot - apricot has 9.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 477% more protein than apricot - apricot has 1.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both apricot and tofu are low in saturated fat - apricot has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Apricot has signficantly more Vitamin C than tofu - apricot has 10mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Apricot has signficantly more Vitamin A than tofu - apricot has 96ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Apricot and tofu contain similar amounts of Vitamin E - apricot has 0.89mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Apricot and tofu contain similar amounts of Vitamin K - apricot has 3.3ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, apricot contains more niacin and pantothenic acid. Both apricot and tofu contain significant amounts of riboflavin, Vitamin B6 and folate.
| Apricot | Tofu | |
|---|---|---|
| Thiamin | 0.03 MG | 0.081 MG |
| Riboflavin | 0.04 MG | 0.052 MG |
| Niacin | 0.6 MG | 0.195 MG |
| Pantothenic acid | 0.24 MG | 0.068 MG |
| Vitamin B6 | 0.054 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 25 times more calcium than apricot - apricot has 13mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 12 times more iron than apricot - apricot has 0.39mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Apricot is a great source of potassium and it has 114% more potassium than tofu - apricot has 259mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than apricot per 100 grams.
| Apricot | Tofu | |
|---|---|---|
| linoleic acid | 0.077 G | 2.38 G |
| Total | 0.077 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.
Apricot 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 apricot or tofu contain more calories in 100 grams?Apricot has 40% less calories than tofu - apricot has 48 calories in 100g and tofu has 76 calories.
Is apricot or tofu better for protein?
Tofu is a great source of protein and it has 480% more protein than apricot - apricot has 1.4g of protein per 100 grams and tofu has 8.1g of protein.
Does apricot or tofu have more carbohydrates?
By weight, tofu has 4.9 times fewer carbohydrates than apricot - apricot has 11.1g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in apricot are made of 80% sugar and 20% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does apricot or tofu contain more calcium?
Tofu is a rich source of calcium and it has 25 times more calcium than apricot - apricot has 13mg of calcium in 100 grams and tofu has 350mg of calcium.
Does apricot or tofu contain more iron?
Tofu is an abundant source of iron and it has 12 times more iron than apricot - apricot has 0.39mg of iron in 100 grams and tofu has 5.4mg of iron.