Garlic vs. Tofu — In-Depth Nutrition Comparison
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Differences between garlic and tofu
- Garlic has more vitamin B6, vitamin C, manganese, and vitamin B5, while tofu has more calcium, iron, copper, magnesium, and folate.
- Garlic's daily need coverage for vitamin B6 is 88% higher.
- Tofu contains 156 times less vitamin C than garlic. Garlic contains 31.2mg of vitamin C, while tofu contains 0.2mg.
- The amount of saturated fat in garlic is lower.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of garlic is 30.
The food types used in this comparison are Garlic, raw and Tofu, raw, firm, prepared with calcium sulfate.
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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 PotassiumPotassium | +69.2% |
| Contains more ManganeseManganese | +41.6% |
| Contains more MagnesiumMagnesium | +132% |
| Contains more CalciumCalcium | +277.3% |
| Contains more IronIron | +56.5% |
| Contains more CopperCopper | +26.4% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +24.2% |
| Contains less SodiumSodium | -17.6% |
| Contains more SeleniumSelenium | +22.5% |
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 CVitamin C | +15500% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.6% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B5Vitamin B5 | +348.1% |
| Contains more Vitamin B6Vitamin B6 | +1242.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +866.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.235mg | 0.092mg | 88% |
| Calcium | 181mg | 683mg | 50% |
| Vitamin C | 31.2mg | 0.2mg | 34% |
| Polyunsaturated fat | 0.249g | 4.921g | 31% |
| Protein | 6.36g | 17.27g | 22% |
| Manganese | 1.672mg | 1.181mg | 21% |
| Fats | 0.5g | 8.72g | 13% |
| Iron | 1.7mg | 2.66mg | 12% |
| Carbs | 33.06g | 2.78g | 10% |
| Copper | 0.299mg | 0.378mg | 9% |
| Vitamin B5 | 0.596mg | 0.133mg | 9% |
| Magnesium | 25mg | 58mg | 8% |
| Folate | 3µg | 29µg | 7% |
| Selenium | 14.2µg | 17.4µg | 6% |
| Potassium | 401mg | 237mg | 5% |
| Monounsaturated fat | 0.011g | 1.925g | 5% |
| Phosphorus | 153mg | 190mg | 5% |
| Saturated fat | 0.089g | 1.261g | 5% |
| Vitamin B1 | 0.2mg | 0.158mg | 4% |
| Zinc | 1.16mg | 1.57mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B3 | 0.7mg | 0.381mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B2 | 0.11mg | 0.102mg | 1% |
| Fiber | 2.1g | 2.3g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Calories | 149kcal | 144kcal | 0% |
| Net carbs | 30.96g | 0.48g | N/A |
| Sugar | 1g | N/A | |
| Sodium | 17mg | 14mg | 0% |
| Tryptophan | 0.066mg | 0.235mg | 0% |
| Threonine | 0.157mg | 0.785mg | 0% |
| Isoleucine | 0.217mg | 0.849mg | 0% |
| Leucine | 0.308mg | 1.392mg | 0% |
| Lysine | 0.273mg | 0.883mg | 0% |
| Methionine | 0.076mg | 0.211mg | 0% |
| Phenylalanine | 0.183mg | 0.835mg | 0% |
| Valine | 0.291mg | 0.87mg | 0% |
| Histidine | 0.113mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1089.2% |
| Contains more ProteinProtein | +171.5% |
| Contains more FatsFats | +1644% |
| Contains more WaterWater | +19.2% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +17400% |
| Contains more Poly. FatPolyunsaturated fat | +1876.3% |
