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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 from Tofu is 64% higher.
  • Tofu contains 35 times more Calcium than Cherimoya. While Tofu contains 350mg of Calcium, Cherimoya contains only 10mg.

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
:
1
Cherimoya
Cherimoya
Contains more Calcium +3400%
Contains more Iron +1885.2%
Contains more Magnesium +76.5%
Contains more Phosphorus +273.1%
Contains more Zinc +400%
Contains more Copper +179.7%
Contains more Manganese +550.5%
Contains more Potassium +137.2%
Equal in Sodium - 7
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Cherimoya
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 13% 12% 26% 1% 5% 24% 13% 0%
Contains more Calcium +3400%
Contains more Iron +1885.2%
Contains more Magnesium +76.5%
Contains more Phosphorus +273.1%
Contains more Zinc +400%
Contains more Copper +179.7%
Contains more Manganese +550.5%
Contains more Potassium +137.2%
Equal in Sodium - 7

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
3
:
8
Cherimoya
Cherimoya
Contains more Vitamin A +1600%
Contains more Vitamin E +2600%
Contains more Vitamin C +12500%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B3 +230.3%
Contains more Vitamin B5 +407.4%
Contains more Vitamin B6 +446.8%
Contains more Folate +53.3%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Cherimoya
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 42% 26% 31% 13% 21% 60% 18% 0% 0%
Contains more Vitamin A +1600%
Contains more Vitamin E +2600%
Contains more Vitamin C +12500%
Contains more Vitamin B1 +24.7%
Contains more Vitamin B2 +151.9%
Contains more Vitamin B3 +230.3%
Contains more Vitamin B5 +407.4%
Contains more Vitamin B6 +446.8%
Contains more Folate +53.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Cherimoya
Cherimoya
Contains more Protein +414.6%
Contains more Fats +602.9%
Contains more Other +10.8%
Contains more Carbs +847.1%
Equal in Water - 79.39
Equal in Other - 0.65
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Cherimoya
18% 79%
Protein: 1.57 g
Fats: 0.68 g
Carbs: 17.71 g
Water: 79.39 g
Other: 0.65 g
Contains more Protein +414.6%
Contains more Fats +602.9%
Contains more Other +10.8%
Contains more Carbs +847.1%
Equal in Water - 79.39
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Cherimoya
Cherimoya
Contains more Monounsaturated Fat +1820%
Contains more Polyunsaturated fat +1335.6%
Contains less Saturated Fat -66.3%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Cherimoya
49% 12% 39%
Saturated Fat: 0.233 g
Monounsaturated Fat: 0.055 g
Polyunsaturated fat: 0.188 g
Contains more Monounsaturated Fat +1820%
Contains more Polyunsaturated fat +1335.6%
Contains less Saturated Fat -66.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Cherimoya
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Cherimoya Opinion
Net carbs 1.57g 14.71g Cherimoya
Protein 8.08g 1.57g Tofu
Fats 4.78g 0.68g Tofu
Carbs 1.87g 17.71g Cherimoya
Calories 76kcal 75kcal Tofu
Fructose 6.28g Cherimoya
Sugar 0.62g 12.87g Tofu
Fiber 0.3g 3g Cherimoya
Calcium 350mg 10mg Tofu
Iron 5.36mg 0.27mg Tofu
Magnesium 30mg 17mg Tofu
Phosphorus 97mg 26mg Tofu
Potassium 121mg 287mg Cherimoya
Sodium 7mg 7mg
Zinc 0.8mg 0.16mg Tofu
Copper 0.193mg 0.069mg Tofu
Manganese 0.605mg 0.093mg Tofu
Selenium 8.9µg Tofu
Vitamin A 85IU 5IU Tofu
Vitamin E 0.01mg 0.27mg Cherimoya
Vitamin C 0.1mg 12.6mg Cherimoya
Vitamin B1 0.081mg 0.101mg Cherimoya
Vitamin B2 0.052mg 0.131mg Cherimoya
Vitamin B3 0.195mg 0.644mg Cherimoya
Vitamin B5 0.068mg 0.345mg Cherimoya
Vitamin B6 0.047mg 0.257mg Cherimoya
Folate 15µg 23µg Cherimoya
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.031mg Tofu
Threonine 0.402mg 0.052mg Tofu
Isoleucine 0.435mg 0.042mg Tofu
Leucine 0.713mg 0.063mg Tofu
Lysine 0.452mg 0.042mg Tofu
Methionine 0.108mg 0.021mg Tofu
Phenylalanine 0.428mg 0.042mg Tofu
Valine 0.446mg 0.063mg Tofu
Histidine 0.221mg 0.021mg Tofu
Saturated Fat 0.691g 0.233g Cherimoya
Monounsaturated Fat 1.056g 0.055g Tofu
Polyunsaturated fat 2.699g 0.188g Tofu
Omega-6 - Linoleic acid 0.028g Cherimoya
Omega-3 - ALA 0.159g Cherimoya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Cherimoya
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
18%
Cherimoya
Minerals Daily Need Coverage Score
59%
Tofu
10%
Cherimoya

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 12.25g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Cherimoya
Cherimoya is lower in Saturated Fat (difference - 0.458g)
Which food is richer in vitamins?
Cherimoya
Cherimoya is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.