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  6. Tofu vs. Gooseberry

Tofu vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between tofu and gooseberries

  • Tofu has more calcium, manganese, copper, selenium, iron, phosphorus, zinc, magnesium, and vitamin B1; however, gooseberries are higher in vitamin C.
  • Tofu covers your daily need for calcium, 66% more than gooseberries.
  • Tofu has 29 times more selenium than gooseberries. While tofu has 17.4µg of selenium, gooseberries have only 0.6µg.

These are the specific foods used in this comparison Tofu, raw, firm, 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 +480%
Contains more CalciumCalcium +2632%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +758.1%
Contains more CopperCopper +440%
Contains more ZincZinc +1208.3%
Contains more PhosphorusPhosphorus +603.7%
Contains more ManganeseManganese +720.1%
Contains more SeleniumSelenium +2800%
Contains less SodiumSodium -92.9%

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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 +295%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B6Vitamin B6 +15%
Contains more FolateFolate +383.3%
Contains more Vitamin CVitamin C +13750%
Contains more Vitamin B5Vitamin B5 +115%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Gooseberry DV% diff.
Calcium 683mg 25mg 66%
Manganese 1.181mg 0.144mg 45%
Copper 0.378mg 0.07mg 34%
Protein 17.27g 0.88g 33%
Selenium 17.4µg 0.6µg 31%
Polyunsaturated fat 4.921g 0.317g 31%
Vitamin C 0.2mg 27.7mg 31%
Iron 2.66mg 0.31mg 29%
Phosphorus 190mg 27mg 23%
Fats 8.72g 0.58g 13%
Zinc 1.57mg 0.12mg 13%
Magnesium 58mg 10mg 11%
Vitamin B1 0.158mg 0.04mg 10%
Fiber 2.3g 4.3g 8%
Saturated fat 1.261g 0.038g 6%
Folate 29µg 6µg 6%
Vitamin B2 0.102mg 0.03mg 6%
Monounsaturated fat 1.925g 0.051g 5%
Calories 144kcal 44kcal 5%
Vitamin B5 0.133mg 0.286mg 3%
Vitamin E 0.37mg 2%
Vitamin A 15µg 2%
Carbs 2.78g 10.18g 2%
Vitamin B3 0.381mg 0.3mg 1%
Vitamin B6 0.092mg 0.08mg 1%
Sodium 14mg 1mg 1%
Potassium 237mg 198mg 1%
Net carbs 0.48g 5.88g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +1862.5%
Contains more FatsFats +1403.4%
Contains more OtherOther +185.7%
Contains more CarbsCarbs +266.2%
Contains more WaterWater +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 +3674.5%
Contains more Poly. FatPolyunsaturated fat +1452.4%
Contains less Sat. FatSaturated fat -97%

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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/172475/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.