Tofu vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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The main differences between tofu and Peruvian groundcherry
- Tofu is richer in calcium, phosphorus, and iron, yet Peruvian groundcherry is richer in vitamin B3, vitamin C, and vitamin A.
- Daily need coverage for calcium for tofu is 67% higher.
- Tofu contains 5 times more phosphorus than Peruvian groundcherry. Tofu contains 190mg of phosphorus, while Peruvian groundcherry contains 40mg.
- Tofu has a lower glycemic index than Peruvian groundcherry.
Food types used in this article are Tofu, raw, firm, prepared with calcium sulfate and Groundcherries, (cape-gooseberries or poha), raw.
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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 | +7488.9% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +166% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +375% |
| 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 B1Vitamin B1 | +43.6% |
| Contains more Vitamin B2Vitamin B2 | +155% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +5400% |
| Contains more Vitamin B3Vitamin B3 | +634.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +808.9% |
| Contains more FatsFats | +1145.7% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +302.9% |
| Contains more WaterWater | +22.3% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 9mg | 67% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 17.27g | 1.9g | 31% |
| Phosphorus | 190mg | 40mg | 21% |
| Iron | 2.66mg | 1mg | 21% |
| Vitamin B3 | 0.381mg | 2.8mg | 15% |
| Magnesium | 58mg | 14% | |
| Zinc | 1.57mg | 14% | |
| Fats | 8.72g | 0.7g | 12% |
| Vitamin C | 0.2mg | 11mg | 12% |
| Fiber | 2.3g | 9% | |
| Folate | 29µg | 7% | |
| Vitamin B6 | 0.092mg | 7% | |
| Potassium | 237mg | 7% | |
| Saturated fat | 1.261g | 6% | |
| Monounsaturated fat | 1.925g | 5% | |
| Vitamin B2 | 0.102mg | 0.04mg | 5% |
| Calories | 144kcal | 53kcal | 5% |
| Vitamin B1 | 0.158mg | 0.11mg | 4% |
| Vitamin A | 36µg | 4% | |
| Vitamin B5 | 0.133mg | 3% | |
| Carbs | 2.78g | 11.2g | 3% |
| Sodium | 14mg | 1% | |
| Net carbs | 0.48g | 11.2g | 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% |
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
9%
11%
Minerals Daily Need Coverage Score
87%
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 contains less Sodium?
Peruvian groundcherry contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Peruvian groundcherry is lower in Saturated fat (difference - 1.261g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.