Granny Smith Apple vs. Tofu
Nutrition comparison of Granny Smith Apple and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and tofu:
- Granny smith apple is a great source of dietary fiber.
- Tofu has 14.4 times less sugar than granny smith apple.
- Tofu has 6.2 times less carbohydrates than granny smith 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: Granny Smith Apple (Apples, raw, granny smith, 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
Granny smith apple and tofu contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Tofu | |
|---|---|---|
| Protein | 3% | 39% |
| Carbohydrates | 94% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 6.2 times less carbohydrates than granny smith apple - granny smith apple has 13.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 833% more dietary fiber than tofu - granny smith apple has 2.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu has 14.4 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 17 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both tofu and granny smith apple are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Tofu and granny smith apple contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and tofu contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Granny smith apple and tofu contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Granny smith apple and tofu contain similar amounts of Vitamin K - granny smith apple has 3.2ug 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 granny smith apple and tofu contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Granny Smith Apple | Tofu | |
|---|---|---|
| Thiamin | 0.019 MG | 0.081 MG |
| Riboflavin | 0.025 MG | 0.052 MG |
| Niacin | 0.126 MG | 0.195 MG |
| Pantothenic acid | 0.056 MG | 0.068 MG |
| Vitamin B6 | 0.037 MG | 0.047 MG |
| Folate | 3 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 69 times more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 34 times more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Granny smith apple and tofu contain similar amounts of potassium - granny smith apple has 120mg of potassium per 100 grams and tofu has 121mg of potassium.
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Granny Smith 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 granny smith apple or tofu contain more calories in 100 grams?Granny smith apple and tofu contain similar amounts of calories - granny smith apple has 58 calories in 100g and tofu has 76 calories.
Is granny smith apple or tofu better for protein?
Tofu is a great source of protein and it has 17 times more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and tofu has 8.1g of protein.
Does granny smith apple or tofu have more carbohydrates?
By weight, tofu has 6.2 times fewer carbohydrates than granny smith apple - granny smith apple has 13.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does granny smith apple or tofu contain more calcium?
Tofu is a rich source of calcium and it has 69 times more calcium than granny smith apple - granny smith apple has 5mg of calcium in 100 grams and tofu has 350mg of calcium.
Does granny smith apple or tofu contain more iron?
Tofu is an abundant source of iron and it has 34 times more iron than granny smith apple - granny smith apple has 0.15mg of iron in 100 grams and tofu has 5.4mg of iron.