Tofu vs. Pico de gallo — In-Depth Nutrition Comparison
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The main differences between tofu and pico de gallo
- Tofu is richer than pico de gallo in iron and calcium.
- Daily need coverage for iron for tofu is 67% higher.
- Tofu contains less sugar.
Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and PACE, Pico De Gallo.
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 | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -98.5% |
| 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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| 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 | +3700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0mg | 67% |
| Calcium | 350mg | 0mg | 35% |
| Manganese | 0.605mg | 26% | |
| Copper | 0.193mg | 21% | |
| Sodium | 7mg | 469mg | 20% |
| Polyunsaturated fat | 2.699g | 18% | |
| Protein | 8.08g | 0g | 16% |
| Selenium | 8.9µg | 16% | |
| Phosphorus | 97mg | 14% | |
| Magnesium | 30mg | 7% | |
| Zinc | 0.8mg | 7% | |
| Fats | 4.78g | 0g | 7% |
| Vitamin B1 | 0.081mg | 7% | |
| Choline | 28.8mg | 5% | |
| Potassium | 121mg | 4% | |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.047mg | 4% | |
| Folate | 15µg | 4% | |
| Vitamin C | 0.1mg | 3.8mg | 4% |
| Saturated fat | 0.691g | 0g | 3% |
| Monounsaturated fat | 1.056g | 3% | |
| Carbs | 1.87g | 9.38g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 76kcal | 31kcal | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Vitamin B3 | 0.195mg | 1% | |
| Fiber | 0.3g | 1% | |
| Net carbs | 1.57g | 9.38g | N/A |
| Sugar | 0.62g | 6.25g | N/A |
| 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:
0 g
Fats:
0 g
Carbs:
9.38 g
Water:
88 g
Other:
2.62 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +401.6% |
| Contains more OtherOther | +263.9% |
~equal in
Water
~88g