Peruvian groundcherry vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between Peruvian groundcherry and tofu
- Peruvian groundcherry is higher in vitamin B3, vitamin A, and vitamin C, yet tofu is higher in iron, calcium, and phosphorus.
- Tofu covers your daily iron needs 55% more than Peruvian groundcherry.
- Peruvian groundcherry contains 110 times more vitamin C than tofu. While Peruvian groundcherry contains 11mg of vitamin C, tofu contains only 0.1mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Groundcherries, (cape-gooseberries or poha), raw and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
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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.
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +3788.9% |
| Contains more IronIron | +436% |
| Contains more PhosphorusPhosphorus | +142.5% |
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.
| Contains more Vitamin CVitamin C | +10900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35.8% |
| Contains more Vitamin B3Vitamin B3 | +1335.9% |
| Contains more Vitamin B2Vitamin B2 | +30% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1mg | 5.36mg | 55% |
| Calcium | 9mg | 350mg | 34% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Vitamin B3 | 2.8mg | 0.195mg | 16% |
| Protein | 1.9g | 8.08g | 12% |
| Vitamin C | 11mg | 0.1mg | 12% |
| Phosphorus | 40mg | 97mg | 8% |
| Magnesium | 30mg | 7% | |
| Zinc | 0.8mg | 7% | |
| Fats | 0.7g | 4.78g | 6% |
| Choline | 28.8mg | 5% | |
| Potassium | 121mg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Vitamin A | 36µg | 4% | |
| Folate | 15µg | 4% | |
| Saturated fat | 0.691g | 3% | |
| Monounsaturated fat | 1.056g | 3% | |
| Carbs | 11.2g | 1.87g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B1 | 0.11mg | 0.081mg | 2% |
| Calories | 53kcal | 76kcal | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B2 | 0.04mg | 0.052mg | 1% |
| Fiber | 0.3g | 1% | |
| Net carbs | 11.2g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 0% | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more CarbsCarbs | +498.9% |
| Contains more ProteinProtein | +325.3% |
| Contains more FatsFats | +582.9% |
~equal in
Water
~84.55g
~equal in
Other
~0.72g