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.
Detailed nutritional comparison of apricot and tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Apricot src
Image of Tofu src

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.

Note: The specific food items compared are: Apricot (Apricots, raw) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .

Apricot 155g

( cup, halves )
Daily Values (%)

Tofu 248g

( cup )
74KCAL 4%
calories 154%
188KCAL 9%
17G 7%
270% carbohydrates
4.6G 2%
3.1G 12%
319% dietary fiber
0.74G 3%
14G 833% sugar 1.5G
0.6G 1%
total fat >999%
12G 19%
0.04G 0.2%
saturated fat >999%
1.7G 10%
0.26G monounsaturated fat 900% 2.6G
0.12G polyunsaturated fat >999% 6.7G
1.6MG 0.1%
sodium 962%
17MG 1%
Vitamins and Minerals
149UG 21%
>999% Vitamin A
16MG 21%
>999% Vitamin C
0.25MG 0.3%
20MG 2%
calcium >999%
868MG 87%
0.6MG 3%
iron >999%
13MG 74%
16MG 5%
magnesium 362%
74MG 24%
401MG 18%
34% potassium
300MG 13%
0.05MG 4%
thiamin (Vit B1) 299%
0.2MG 18%
0.06MG 6%
riboflavin (Vit B2) 116%
0.13MG 12%
0.93MG 7%
94% niacin (Vit B3)
0.48MG 4%
0.08MG 6%
Vitamin B6 50%
0.12MG 9%
0.37MG 7%
118% pantothenic acid (Vit B5)
0.17MG 3%
14UG 4%
folate (Vit B9) 164%
37UG 9%
1.4MG 9%
>999% Vitamin E
0.02MG 0.2%
5.1UG 6%
Vitamin K 18%
6UG 7%
2.2G 4%
protein 809%
20G 40%
4.3MG 1%
choline >999%
71MG 17%
0.12MG 10%
copper 300%
0.48MG 40%
0.12MG 7%
manganese >999%
1.5MG 83%
36MG 5%
phosphorus 569%
241MG 34%
0.16UG 0.3%
selenium >999%
22UG 40%
0.31MG 4%
zinc 545%
2MG 25%
134G Water 57% 210G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.