Pico de gallo vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between pico de gallo and tofu
- Pico de gallo has less calcium and iron than tofu.
- Tofu covers your daily need for calcium, 68% more than pico de gallo.
- Pico de gallo has 34 times more sodium than tofu. While pico de gallo has 469mg of sodium, tofu has only 14mg.
These are the specific foods used in this comparison PACE, Pico De Gallo and Tofu, raw, firm, prepared with calcium sulfate.
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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 more CalciumCalcium | +∞% |
| Contains more IronIron | +∞% |
| Contains less SodiumSodium | -97% |
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 | +1800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 0mg | 683mg | 68% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Protein | 0g | 17.27g | 35% |
| Iron | 0mg | 2.66mg | 33% |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Phosphorus | 190mg | 27% | |
| Sodium | 469mg | 14mg | 20% |
| Magnesium | 58mg | 14% | |
| Zinc | 1.57mg | 14% | |
| Fats | 0g | 8.72g | 13% |
| Vitamin B1 | 0.158mg | 13% | |
| Fiber | 2.3g | 9% | |
| Vitamin B2 | 0.102mg | 8% | |
| Folate | 29µg | 7% | |
| Potassium | 237mg | 7% | |
| Vitamin B6 | 0.092mg | 7% | |
| Saturated fat | 0g | 1.261g | 6% |
| Calories | 31kcal | 144kcal | 6% |
| Monounsaturated fat | 1.925g | 5% | |
| Vitamin C | 3.8mg | 0.2mg | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.381mg | 2% | |
| Carbs | 9.38g | 2.78g | 2% |
| Net carbs | 9.38g | 0.48g | N/A |
| Sugar | 6.25g | 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
Protein:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +237.4% |
| Contains more WaterWater | +26% |
| Contains more OtherOther | +87.1% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
