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  6. Tofu vs. Gooseberry

Tofu vs. Gooseberry — In-Depth Nutrition Comparison

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The main differences between tofu and gooseberries

  • Tofu is richer in iron, calcium, manganese, selenium, copper, phosphorus, and zinc, yet gooseberries are richer in vitamin C and fiber.
  • Daily need coverage for iron for tofu is 63% higher.
  • Tofu contains 15 times more selenium than gooseberries. Tofu contains 8.9µg of selenium, while gooseberries contain 0.6µg.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Gooseberries, raw.

Infographic

Tofu vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +1300%
Contains more IronIron +1629%
Contains more CopperCopper +175.7%
Contains more ZincZinc +566.7%
Contains more PhosphorusPhosphorus +259.3%
Contains more ManganeseManganese +320.1%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +63.6%
Contains less SodiumSodium -85.7%

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
5
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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +27600%
Contains more Vitamin EVitamin E +3600%
Contains more Vitamin B3Vitamin B3 +53.8%
Contains more Vitamin B5Vitamin B5 +320.6%
Contains more Vitamin B6Vitamin B6 +70.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Gooseberry DV% diff.
Iron 5.36mg 0.31mg 63%
Calcium 350mg 25mg 33%
Vitamin C 0.1mg 27.7mg 31%
Manganese 0.605mg 0.144mg 20%
Fiber 0.3g 4.3g 16%
Polyunsaturated fat 2.699g 0.317g 16%
Selenium 8.9µg 0.6µg 15%
Protein 8.08g 0.88g 14%
Copper 0.193mg 0.07mg 14%
Phosphorus 97mg 27mg 10%
Fats 4.78g 0.58g 6%
Zinc 0.8mg 0.12mg 6%
Choline 28.8mg 5%
Magnesium 30mg 10mg 5%
Vitamin B5 0.068mg 0.286mg 4%
Vitamin B1 0.081mg 0.04mg 3%
Saturated fat 0.691g 0.038g 3%
Monounsaturated fat 1.056g 0.051g 3%
Carbs 1.87g 10.18g 3%
Vitamin B6 0.047mg 0.08mg 3%
Folate 15µg 6µg 2%
Vitamin K 2.4µg 2%
Calories 76kcal 44kcal 2%
Vitamin B2 0.052mg 0.03mg 2%
Vitamin E 0.01mg 0.37mg 2%
Vitamin A 15µg 2%
Potassium 121mg 198mg 2%
Vitamin B3 0.195mg 0.3mg 1%
Net carbs 1.57g 5.88g N/A
Sugar 0.62g N/A
Sodium 7mg 1mg 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
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +818.2%
Contains more FatsFats +724.1%
Contains more OtherOther +46.9%
Contains more CarbsCarbs +444.4%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +1970.6%
Contains more Poly. FatPolyunsaturated fat +751.4%
Contains less Sat. FatSaturated fat -94.5%

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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.