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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
59%
6%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Peruvian groundcherry is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 0.691g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)