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  6. Pico de gallo vs. Tofu

Pico de gallo vs. Tofu — In-Depth Nutrition Comparison

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The main differences between pico de gallo and tofu

  • Tofu is richer than pico de gallo in iron and calcium.
  • Daily need coverage for iron for tofu is 67% higher.
  • Pico de gallo contains 67 times more sodium than tofu. Pico de gallo contains 469mg of sodium, while tofu contains 7mg.

Food types used in this article are PACE, Pico De Gallo and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -98.5%

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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
9
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +3700%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pico de gallo Tofu DV% diff.
Iron 0mg 5.36mg 67%
Calcium 0mg 350mg 35%
Manganese 0.605mg 26%
Copper 0.193mg 21%
Sodium 469mg 7mg 20%
Polyunsaturated fat 2.699g 18%
Protein 0g 8.08g 16%
Selenium 8.9µg 16%
Phosphorus 97mg 14%
Magnesium 30mg 7%
Zinc 0.8mg 7%
Fats 0g 4.78g 7%
Vitamin B1 0.081mg 7%
Choline 28.8mg 5%
Potassium 121mg 4%
Vitamin B2 0.052mg 4%
Vitamin B6 0.047mg 4%
Folate 15µg 4%
Vitamin C 3.8mg 0.1mg 4%
Saturated fat 0g 0.691g 3%
Monounsaturated fat 1.056g 3%
Carbs 9.38g 1.87g 3%
Vitamin K 2.4µg 2%
Calories 31kcal 76kcal 2%
Vitamin B5 0.068mg 1%
Vitamin B3 0.195mg 1%
Fiber 0.3g 1%
Net carbs 9.38g 1.57g N/A
Sugar 6.25g 0.62g N/A
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
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +401.6%
Contains more OtherOther +263.9%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~84.55g

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.