Amla (Indian Gooseberry) vs Tofu (Firm)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Amla (Indian Gooseberry) has fewer calories (energy) (44 kcal vs 83 kcal, 39 kcal less).
Tofu (Firm) provides 10.0 g vs 0.88 g in Amla (Indian Gooseberry) (+9.1 g, +1034%).
Amla (Indian Gooseberry) provides 4.3 g vs 0.90 g in Tofu (Firm) (+3.4 g, +378%).
Amla (Indian Gooseberry) provides 478 mg vs 0.10 mg in Tofu (Firm) (+478 mg, +477900%).
Macronutrients6 nutrients
Tofu (Firm) provides 83 kcal vs 44 kcal in Amla (Indian Gooseberry) (+39 kcal, +89%).
Tofu (Firm) provides 10.0 g vs 0.88 g in Amla (Indian Gooseberry) (+9.1 g, +1034%).
Amla (Indian Gooseberry) provides 10.2 g vs 1.9 g in Tofu (Firm) (+8.3 g, +441%).
Amla (Indian Gooseberry) provides 4.3 g vs 0.90 g in Tofu (Firm) (+3.4 g, +378%).
Tofu (Firm) provides 5.3 g vs 0.58 g in Amla (Indian Gooseberry) (+4.7 g, +807%).
Amla (Indian Gooseberry) provides 4.2 g vs 0.62 g in Tofu (Firm) (+3.6 g, +577%).
Vitamins12 nutrients
Amla (Indian Gooseberry) provides 478 mg vs 0.10 mg in Tofu (Firm) (+478 mg, +477900%).
Amla (Indian Gooseberry) has higher vitamin a (rae) (15 µg vs 0 µg).
Both Amla (Indian Gooseberry) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).
Amla (Indian Gooseberry) provides slightly more vitamin e (0.16 mg vs 0.01 mg).
Tofu (Firm) provides 2.4 µg vs 0.5 µg in Amla (Indian Gooseberry) (+1.9 µg, +380%).
Tofu (Firm) provides 19 µg vs 6.0 µg in Amla (Indian Gooseberry) (+13 µg, +217%).
Both Amla (Indian Gooseberry) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.04 mg).
Both Amla (Indian Gooseberry) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).
Amla (Indian Gooseberry) provides 0.30 mg vs 0.20 mg in Tofu (Firm) (+0.10 mg, +54%).
Amla (Indian Gooseberry) provides 0.28 mg vs 0.07 mg in Tofu (Firm) (+0.21 mg, +312%).
Both Amla (Indian Gooseberry) and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).
Both Amla (Indian Gooseberry) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).
Minerals7 nutrients
Tofu (Firm) provides 9.0 mg vs 1.0 mg in Amla (Indian Gooseberry) (+8.0 mg, +800%).
Amla (Indian Gooseberry) provides 198 mg vs 148 mg in Tofu (Firm) (+50.0 mg, +34%).
Tofu (Firm) provides 282 mg vs 25.0 mg in Amla (Indian Gooseberry) (+257 mg, +1028%).
Tofu (Firm) provides 2.0 mg vs 1.2 mg in Amla (Indian Gooseberry) (+0.84 mg, +70%).
Tofu (Firm) provides 37.0 mg vs 10.0 mg in Amla (Indian Gooseberry) (+27.0 mg, +270%).
Tofu (Firm) provides 121 mg vs 27.0 mg in Amla (Indian Gooseberry) (+94.0 mg, +348%).
Tofu (Firm) provides 0.89 mg vs 0.12 mg in Amla (Indian Gooseberry) (+0.77 mg, +642%).
Lipids1 nutrients
Tofu (Firm) provides 0.79 g vs 0.05 g in Amla (Indian Gooseberry) (+0.74 g, +1480%).