Side-by-Side Comparison

Apple (With Skin) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-37%

Apple (With Skin)

Apple (With Skin) has fewer calories (energy) (52 kcal vs 83 kcal, 31 kcal less).

Higher Protein

+3738%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 0.26 g in Apple (With Skin) (+9.7 g, +3738%).

Higher Dietary Fiber

+167%

Apple (With Skin)

Apple (With Skin) provides 2.4 g vs 0.90 g in Tofu (Firm) (+1.5 g, +167%).

Higher Vitamin C

+4500%

Apple (With Skin)

Apple (With Skin) provides 4.6 mg vs 0.10 mg in Tofu (Firm) (+4.5 mg, +4500%).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Apple (With Skin)

52 kcal3% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 52 kcal in Apple (With Skin) (+31 kcal, +60%).

ProteinTofu (Firm) higher

Apple (With Skin)

0.26 g1% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 0.26 g in Apple (With Skin) (+9.7 g, +3738%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

13.8 g5% DV

Tofu (Firm)

1.9 g1% DV

Apple (With Skin) provides 13.8 g vs 1.9 g in Tofu (Firm) (+11.9 g, +635%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

2.4 g9% DV

Tofu (Firm)

0.90 g3% DV

Apple (With Skin) provides 2.4 g vs 0.90 g in Tofu (Firm) (+1.5 g, +167%).

Total FatTofu (Firm) higher

Apple (With Skin)

0.17 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.17 g in Apple (With Skin) (+5.1 g, +2994%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

10.4 g21% DV

Tofu (Firm)

0.62 g1% DV

Apple (With Skin) provides 10.4 g vs 0.62 g in Tofu (Firm) (+9.8 g, +1576%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

4.6 mg5% DV

Tofu (Firm)

0.10 mg

Apple (With Skin) provides 4.6 mg vs 0.10 mg in Tofu (Firm) (+4.5 mg, +4500%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

3.0 µg

Tofu (Firm)

0 µg

Apple (With Skin) has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.18 mg1% DV

Tofu (Firm)

0.01 mg

Apple (With Skin) provides slightly more vitamin e (0.18 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Apple (With Skin)

2.2 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 2.2 µg in Apple (With Skin) (+0.2 µg, +9%).

Folate (DFE)Tofu (Firm) higher

Apple (With Skin)

3.0 µg1% DV

Tofu (Firm)

19 µg5% DV

Tofu (Firm) provides 19 µg vs 3.0 µg in Apple (With Skin) (+16 µg, +533%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Apple (With Skin)

0.02 mg1% DV

Tofu (Firm)

0.08 mg7% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.03 mg2% DV

Tofu (Firm)

0.05 mg4% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Apple (With Skin)

0.09 mg1% DV

Tofu (Firm)

0.20 mg1% DV

Tofu (Firm) provides slightly more niacin (vitamin b3) (0.20 mg vs 0.09 mg).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.06 mg1% DV

Tofu (Firm)

0.07 mg1% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.06 mg).

Vitamin B6Similar

Apple (With Skin)

0.04 mg2% DV

Tofu (Firm)

0.05 mg3% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Apple (With Skin)

1.0 mg

Tofu (Firm)

9.0 mg

Tofu (Firm) provides 9.0 mg vs 1.0 mg in Apple (With Skin) (+8.0 mg, +800%).

PotassiumTofu (Firm) higher

Apple (With Skin)

107 mg2% DV

Tofu (Firm)

148 mg3% DV

Tofu (Firm) provides 148 mg vs 107 mg in Apple (With Skin) (+41.0 mg, +38%).

CalciumTofu (Firm) higher

Apple (With Skin)

6.0 mg

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 6.0 mg in Apple (With Skin) (+276 mg, +4600%).

IronTofu (Firm) higher

Apple (With Skin)

0.12 mg1% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.12 mg in Apple (With Skin) (+1.9 mg, +1600%).

MagnesiumTofu (Firm) higher

Apple (With Skin)

5.0 mg1% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 5.0 mg in Apple (With Skin) (+32.0 mg, +640%).

PhosphorusTofu (Firm) higher

Apple (With Skin)

11.0 mg1% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 11.0 mg in Apple (With Skin) (+110 mg, +1000%).

ZincTofu (Firm) higher

Apple (With Skin)

0.04 mg

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.04 mg in Apple (With Skin) (+0.85 mg, +2125%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Apple (With Skin)

0.03 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.03 g in Apple (With Skin) (+0.76 g, +2721%).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Apple (With Skin)

95 kcal5% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 95 kcal in Apple (With Skin) (+10 kcal, +11%).

ProteinTofu (Firm) higher

Apple (With Skin)

0.47 g1% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 0.47 g in Apple (With Skin) (+12.1 g, +2557%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

25.1 g9% DV

Tofu (Firm)

2.4 g1% DV

Apple (With Skin) provides 25.1 g vs 2.4 g in Tofu (Firm) (+22.8 g, +961%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.4 g16% DV

Tofu (Firm)

1.1 g4% DV

Apple (With Skin) provides 4.4 g vs 1.1 g in Tofu (Firm) (+3.2 g, +285%).

Total FatTofu (Firm) higher

Apple (With Skin)

0.31 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.31 g in Apple (With Skin) (+6.3 g, +2042%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Tofu (Firm)

0.78 g2% DV

Apple (With Skin) provides 18.9 g vs 0.78 g in Tofu (Firm) (+18.1 g, +2321%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.4 mg9% DV

Tofu (Firm)

0.13 mg

Apple (With Skin) provides 8.4 mg vs 0.13 mg in Tofu (Firm) (+8.2 mg, +6544%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.5 µg1% DV

Tofu (Firm)

0 µg

Apple (With Skin) has higher vitamin a (rae) (5.5 µg vs 0 µg).

Vitamin DSimilar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.33 mg2% DV

Tofu (Firm)

0.01 mg

Apple (With Skin) provides 0.33 mg vs 0.01 mg in Tofu (Firm) (+0.32 mg, +2500%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.0 µg3% DV

Tofu (Firm)

3.0 µg3% DV

Apple (With Skin) provides 4.0 µg vs 3.0 µg in Tofu (Firm) (+1.0 µg, +32%).

Folate (DFE)Tofu (Firm) higher

Apple (With Skin)

5.5 µg1% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 5.5 µg in Apple (With Skin) (+18 µg, +338%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Apple (With Skin)

0.03 mg3% DV

Tofu (Firm)

0.10 mg9% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Tofu (Firm)

0.07 mg5% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Apple (With Skin)

0.17 mg1% DV

Tofu (Firm)

0.25 mg2% DV

Tofu (Firm) provides 0.25 mg vs 0.17 mg in Apple (With Skin) (+0.08 mg, +48%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.11 mg2% DV

Tofu (Firm)

0.09 mg2% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Similar

Apple (With Skin)

0.07 mg4% DV

Tofu (Firm)

0.06 mg3% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Apple (With Skin)

1.8 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 1.8 mg in Apple (With Skin) (+9.5 mg, +523%).

PotassiumApple (With Skin) higher

Apple (With Skin)

195 mg4% DV

Tofu (Firm)

186 mg4% DV

Apple (With Skin) provides 195 mg vs 186 mg in Tofu (Firm) (+8.3 mg, +4%).

CalciumTofu (Firm) higher

Apple (With Skin)

10.9 mg1% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 10.9 mg in Apple (With Skin) (+344 mg, +3154%).

IronTofu (Firm) higher

Apple (With Skin)

0.22 mg1% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.22 mg in Apple (With Skin) (+2.4 mg, +1077%).

MagnesiumTofu (Firm) higher

Apple (With Skin)

9.1 mg2% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 9.1 mg in Apple (With Skin) (+37.5 mg, +412%).

PhosphorusTofu (Firm) higher

Apple (With Skin)

20.0 mg2% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 20.0 mg in Apple (With Skin) (+132 mg, +662%).

ZincTofu (Firm) higher

Apple (With Skin)

0.07 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.07 mg in Apple (With Skin) (+1.0 mg, +1440%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Apple (With Skin)

0.05 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.05 g in Apple (With Skin) (+0.94 g, +1853%).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Apple (With Skin)

0.50 g1% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 0.50 g in Apple (With Skin) (+11.5 g, +2299%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

26.5 g10% DV

Tofu (Firm)

2.3 g1% DV

Apple (With Skin) provides 26.5 g vs 2.3 g in Tofu (Firm) (+24.3 g, +1075%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.6 g16% DV

Tofu (Firm)

1.1 g4% DV

Apple (With Skin) provides 4.6 g vs 1.1 g in Tofu (Firm) (+3.5 g, +327%).

Total FatTofu (Firm) higher

Apple (With Skin)

0.33 g

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.33 g in Apple (With Skin) (+6.0 g, +1834%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

19.9 g40% DV

Tofu (Firm)

0.74 g1% DV

Apple (With Skin) provides 19.9 g vs 0.74 g in Tofu (Firm) (+19.2 g, +2581%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.8 mg10% DV

Tofu (Firm)

0.12 mg

Apple (With Skin) provides 8.8 mg vs 0.12 mg in Tofu (Firm) (+8.7 mg, +7260%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.8 µg1% DV

Tofu (Firm)

0 µg

Apple (With Skin) has higher vitamin a (rae) (5.8 µg vs 0 µg).

Vitamin DSimilar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

0.35 mg2% DV

Tofu (Firm)

0.01 mg

Apple (With Skin) provides 0.35 mg vs 0.01 mg in Tofu (Firm) (+0.33 mg, +2780%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.2 µg4% DV

Tofu (Firm)

2.9 µg2% DV

Apple (With Skin) provides 4.2 µg vs 2.9 µg in Tofu (Firm) (+1.3 µg, +47%).

Folate (DFE)Tofu (Firm) higher

Apple (With Skin)

5.8 µg1% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 5.8 µg in Apple (With Skin) (+17 µg, +296%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Apple (With Skin)

0.03 mg3% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Tofu (Firm)

0.06 mg5% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Apple (With Skin)

0.17 mg1% DV

Tofu (Firm)

0.23 mg1% DV

Tofu (Firm) provides 0.23 mg vs 0.17 mg in Apple (With Skin) (+0.06 mg, +34%).

Pantothenic Acid (B5)Similar

Apple (With Skin)

0.12 mg2% DV

Tofu (Firm)

0.08 mg2% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.12 mg).

Vitamin B6Similar

Apple (With Skin)

0.08 mg5% DV

Tofu (Firm)

0.06 mg3% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Apple (With Skin)

1.9 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 1.9 mg in Apple (With Skin) (+8.9 mg, +463%).

PotassiumApple (With Skin) higher

Apple (With Skin)

205 mg4% DV

Tofu (Firm)

178 mg4% DV

Apple (With Skin) provides 205 mg vs 178 mg in Tofu (Firm) (+27.8 mg, +16%).

CalciumTofu (Firm) higher

Apple (With Skin)

11.5 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 11.5 mg in Apple (With Skin) (+327 mg, +2838%).

IronTofu (Firm) higher

Apple (With Skin)

0.23 mg1% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.23 mg in Apple (With Skin) (+2.2 mg, +963%).

MagnesiumTofu (Firm) higher

Apple (With Skin)

9.6 mg2% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 9.6 mg in Apple (With Skin) (+34.8 mg, +363%).

PhosphorusTofu (Firm) higher

Apple (With Skin)

21.1 mg2% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 21.1 mg in Apple (With Skin) (+124 mg, +588%).

ZincTofu (Firm) higher

Apple (With Skin)

0.08 mg1% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.08 mg in Apple (With Skin) (+0.99 mg, +1291%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Apple (With Skin)

0.05 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.05 g in Apple (With Skin) (+0.89 g, +1663%).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Apple (With Skin)

1.5 g3% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 1.5 g in Apple (With Skin) (+34.5 g, +2302%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

79.7 g29% DV

Tofu (Firm)

6.8 g2% DV

Apple (With Skin) provides 79.7 g vs 6.8 g in Tofu (Firm) (+72.9 g, +1074%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

13.8 g49% DV

Tofu (Firm)

3.2 g12% DV

Apple (With Skin) provides 13.8 g vs 3.2 g in Tofu (Firm) (+10.6 g, +326%).

Total FatTofu (Firm) higher

Apple (With Skin)

0.98 g1% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 0.98 g in Apple (With Skin) (+18.0 g, +1836%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

60.0 g120% DV

Tofu (Firm)

2.2 g4% DV

Apple (With Skin) provides 60.0 g vs 2.2 g in Tofu (Firm) (+57.7 g, +2579%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

26.5 mg29% DV

Tofu (Firm)

0.36 mg

Apple (With Skin) provides 26.5 mg vs 0.36 mg in Tofu (Firm) (+26.2 mg, +7252%).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

17 µg2% DV

Tofu (Firm)

0 µg

Apple (With Skin) has higher vitamin a (rae) (17 µg vs 0 µg).

Vitamin DSimilar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EApple (With Skin) higher

Apple (With Skin)

1.0 mg7% DV

Tofu (Firm)

0.04 mg

Apple (With Skin) provides 1.0 mg vs 0.04 mg in Tofu (Firm) (+1.0 mg, +2777%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

13 µg11% DV

Tofu (Firm)

8.7 µg7% DV

Apple (With Skin) provides 13 µg vs 8.7 µg in Tofu (Firm) (+4.0 µg, +47%).

Folate (DFE)Tofu (Firm) higher

Apple (With Skin)

17 µg4% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 17 µg in Apple (With Skin) (+51 µg, +296%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Apple (With Skin)

0.10 mg8% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.10 mg in Apple (With Skin) (+0.19 mg, +198%).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.15 mg12% DV

Tofu (Firm)

0.19 mg14% DV

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Niacin (Vitamin B3)Tofu (Firm) higher

Apple (With Skin)

0.53 mg3% DV

Tofu (Firm)

0.70 mg4% DV

Tofu (Firm) provides 0.70 mg vs 0.53 mg in Apple (With Skin) (+0.18 mg, +34%).

Pantothenic Acid (B5)Apple (With Skin) higher

Apple (With Skin)

0.35 mg7% DV

Tofu (Firm)

0.25 mg5% DV

Apple (With Skin) provides 0.35 mg vs 0.25 mg in Tofu (Firm) (+0.11 mg, +43%).

Vitamin B6Apple (With Skin) higher

Apple (With Skin)

0.24 mg14% DV

Tofu (Firm)

0.17 mg10% DV

Apple (With Skin) provides 0.24 mg vs 0.17 mg in Tofu (Firm) (+0.07 mg, +39%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Tofu (Firm)

0 µg

Both Apple (With Skin) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Apple (With Skin)

5.8 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 5.8 mg in Apple (With Skin) (+26.7 mg, +463%).

PotassiumApple (With Skin) higher

Apple (With Skin)

617 mg13% DV

Tofu (Firm)

534 mg11% DV

Apple (With Skin) provides 617 mg vs 534 mg in Tofu (Firm) (+83.1 mg, +16%).

CalciumTofu (Firm) higher

Apple (With Skin)

34.6 mg3% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 34.6 mg in Apple (With Skin) (+983 mg, +2841%).

IronTofu (Firm) higher

Apple (With Skin)

0.69 mg4% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 0.69 mg in Apple (With Skin) (+6.7 mg, +964%).

MagnesiumTofu (Firm) higher

Apple (With Skin)

28.9 mg7% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 28.9 mg in Apple (With Skin) (+105 mg, +363%).

PhosphorusTofu (Firm) higher

Apple (With Skin)

63.5 mg5% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 63.5 mg in Apple (With Skin) (+373 mg, +588%).

ZincTofu (Firm) higher

Apple (With Skin)

0.23 mg2% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 0.23 mg in Apple (With Skin) (+3.0 mg, +1292%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Apple (With Skin)

0.16 g1% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.16 g in Apple (With Skin) (+2.7 g, +1665%).

Apple (With Skin) vs Tofu (Firm)

Apple (With Skin)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary