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  6. Gooseberry vs. Tofu

Gooseberry vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between gooseberries and tofu

  • Gooseberries have more vitamin C; however, tofu is higher in calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1.
  • Tofu covers your daily need for calcium, 66% more than gooseberries.
  • Gooseberries have 139 times more vitamin C than tofu. While gooseberries have 27.7mg of vitamin C, tofu has only 0.2mg.

These are the specific foods used in this comparison Gooseberries, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Gooseberry vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +2632%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +758.1%
Contains more CopperCopper +440%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +603.7%
Contains more ManganeseManganese +720.1%
Contains more SeleniumSelenium +2800%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +13750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +115%
Contains more Vitamin B1Vitamin B1 +295%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gooseberry Tofu DV% diff.
Calcium 25mg 683mg 66%
Manganese 0.144mg 1.181mg 45%
Copper 0.07mg 0.378mg 34%
Protein 0.88g 17.27g 33%
Selenium 0.6µg 17.4µg 31%
Polyunsaturated fat 0.317g 4.921g 31%
Vitamin C 27.7mg 0.2mg 31%
Iron 0.31mg 2.66mg 29%
Phosphorus 27mg 190mg 23%
Fats 0.58g 8.72g 13%
Zinc 0.12mg 1.57mg 13%
Magnesium 10mg 58mg 11%
Vitamin B1 0.04mg 0.158mg 10%
Fiber 4.3g 2.3g 8%
Saturated fat 0.038g 1.261g 6%
Folate 6µg 29µg 6%
Vitamin B2 0.03mg 0.102mg 6%
Monounsaturated fat 0.051g 1.925g 5%
Calories 44kcal 144kcal 5%
Vitamin B5 0.286mg 0.133mg 3%
Vitamin E 0.37mg 2%
Vitamin A 15µg 2%
Carbs 10.18g 2.78g 2%
Vitamin B3 0.3mg 0.381mg 1%
Vitamin B6 0.08mg 0.092mg 1%
Sodium 1mg 14mg 1%
Potassium 198mg 237mg 1%
Net carbs 5.88g 0.48g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +266.2%
Contains more WaterWater +25.8%
Contains more ProteinProtein +1862.5%
Contains more FatsFats +1403.4%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +3674.5%
Contains more Poly. FatPolyunsaturated fat +1452.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.