Tofu vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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A recap on differences between tofu and Peruvian groundcherry
- Tofu is higher in iron, calcium, and phosphorus, yet Peruvian groundcherry is higher in vitamin B3, vitamin A, and vitamin C.
- Tofu covers your daily iron needs 55% more than Peruvian groundcherry.
- Tofu contains 39 times more calcium than Peruvian groundcherry. While tofu contains 350mg of calcium, Peruvian groundcherry contains only 9mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Groundcherries, (cape-gooseberries or poha), raw.
Infographic
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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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +3788.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +436% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +142.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +10900% |
| Contains more Vitamin B1Vitamin B1 | +35.8% |
| Contains more Vitamin B3Vitamin B3 | +1335.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1mg | 55% |
| Calcium | 350mg | 9mg | 34% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Polyunsaturated fat | 2.699g | 18% | |
| Selenium | 8.9µg | 16% | |
| Vitamin B3 | 0.195mg | 2.8mg | 16% |
| Protein | 8.08g | 1.9g | 12% |
| Vitamin C | 0.1mg | 11mg | 12% |
| Phosphorus | 97mg | 40mg | 8% |
| Magnesium | 30mg | 7% | |
| Zinc | 0.8mg | 7% | |
| Fats | 4.78g | 0.7g | 6% |
| Choline | 28.8mg | 5% | |
| Potassium | 121mg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Vitamin A | 36µg | 4% | |
| Folate | 15µg | 4% | |
| Saturated fat | 0.691g | 3% | |
| Monounsaturated fat | 1.056g | 3% | |
| Carbs | 1.87g | 11.2g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B1 | 0.081mg | 0.11mg | 2% |
| Calories | 76kcal | 53kcal | 1% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B2 | 0.052mg | 0.04mg | 1% |
| Fiber | 0.3g | 1% | |
| Net carbs | 1.57g | 11.2g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 7mg | 0% | |
| 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
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +325.3% |
| Contains more FatsFats | +582.9% |
| Contains more CarbsCarbs | +498.9% |
| Contains more OtherOther | +11.1% |
~equal in
Water
~85.4g