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  6. Tofu vs. Cherimoya

Tofu vs. Cherimoya — In-Depth Nutrition Comparison

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How are tofu and cherimoya different?

  • Tofu is higher in iron, calcium, manganese, copper, phosphorus, and zinc; however, cherimoya is richer in vitamin B6, vitamin C, fiber, and vitamin B2.
  • Daily need coverage for iron for tofu is 64% higher.
  • Tofu contains 35 times more calcium than cherimoya. While tofu contains 350mg of calcium, cherimoya contains only 10mg.
  • Tofu has a lower glycemic index (15) than cherimoya (59).

Tofu, raw, regular, prepared with calcium sulfate and Cherimoya, raw are the varieties used in this article.

Infographic

Tofu vs Cherimoya 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.
Tofu
Tofu
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 3% 25% 10% 23% 4.4% 11% 0.91% 12% 0%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +3400%
Contains more IronIron +1885.2%
Contains more CopperCopper +179.7%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +273.1%
Contains more ManganeseManganese +550.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +137.2%
~equal in Sodium ~7mg

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.
Tofu
Tofu
2
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%
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 42% 0% 5.4% 0% 25% 30% 12% 21% 59% 0% 0% 17% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +12500%
Contains more Vitamin EVitamin E +2600%
Contains more Vitamin B1Vitamin B1 +24.7%
Contains more Vitamin B2Vitamin B2 +151.9%
Contains more Vitamin B3Vitamin B3 +230.3%
Contains more Vitamin B5Vitamin B5 +407.4%
Contains more Vitamin B6Vitamin B6 +446.8%
Contains more FolateFolate +53.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Cherimoya DV% diff.
Iron 5.36mg 0.27mg 64%
Calcium 350mg 10mg 34%
Manganese 0.605mg 0.093mg 22%
Polyunsaturated fat 2.699g 0.188g 17%
Vitamin B6 0.047mg 0.257mg 16%
Selenium 8.9µg 16%
Vitamin C 0.1mg 12.6mg 14%
Copper 0.193mg 0.069mg 14%
Protein 8.08g 1.57g 13%
Fiber 0.3g 3g 11%
Phosphorus 97mg 26mg 10%
Fructose 6.28g 8%
Zinc 0.8mg 0.16mg 6%
Fats 4.78g 0.68g 6%
Vitamin B5 0.068mg 0.345mg 6%
Vitamin B2 0.052mg 0.131mg 6%
Choline 28.8mg 5%
Carbs 1.87g 17.71g 5%
Potassium 121mg 287mg 5%
Monounsaturated fat 1.056g 0.055g 3%
Magnesium 30mg 17mg 3%
Vitamin B3 0.195mg 0.644mg 3%
Vitamin E 0.01mg 0.27mg 2%
Vitamin B1 0.081mg 0.101mg 2%
Saturated fat 0.691g 0.233g 2%
Vitamin K 2.4µg 2%
Folate 15µg 23µg 2%
Calories 76kcal 75kcal 0%
Net carbs 1.57g 14.71g N/A
Sugar 0.62g 12.87g N/A
Sodium 7mg 7mg 0%
Tryptophan 0.12mg 0.031mg 0%
Threonine 0.402mg 0.052mg 0%
Isoleucine 0.435mg 0.042mg 0%
Leucine 0.713mg 0.063mg 0%
Lysine 0.452mg 0.042mg 0%
Methionine 0.108mg 0.021mg 0%
Phenylalanine 0.428mg 0.042mg 0%
Valine 0.446mg 0.063mg 0%
Histidine 0.221mg 0.021mg 0%
Omega-3 - ALA 0.159g N/A
Omega-6 - Linoleic acid 0.028g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
18% 79%
Protein: 1.57 g
Fats: 0.68 g
Carbs: 17.71 g
Water: 79.39 g
Other: 0.65 g
Contains more ProteinProtein +414.6%
Contains more FatsFats +602.9%
Contains more CarbsCarbs +847.1%
~equal in Water ~79.39g
~equal in Other ~0.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
49% 12% 39%
Saturated fat: Sat. Fat 0.233 g
Monounsaturated fat: Mono. Fat 0.055 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +1820%
Contains more Poly. FatPolyunsaturated fat +1335.6%
Contains less Sat. FatSaturated fat -66.3%

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
  2. Cherimoya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173953/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.