Garlic vs. Tofu — In-Depth Nutrition Comparison
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Important differences between garlic and tofu
- Garlic has more vitamin B6, manganese, vitamin C, copper, vitamin B5, vitamin B1, selenium, and potassium; however, tofu has more iron and calcium.
- Garlic's daily need coverage for vitamin B6 is 91% more.
- Garlic has 312 times more vitamin C than tofu. Garlic has 31.2mg of vitamin C, while tofu has 0.1mg.
- Garlic has a higher glycemic index than tofu.
The food varieties used in the comparison are Garlic, raw and Tofu, raw, regular, prepared with calcium sulfate.
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 PotassiumPotassium | +231.4% |
| Contains more CopperCopper | +54.9% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +57.7% |
| Contains more ManganeseManganese | +176.4% |
| Contains more SeleniumSelenium | +59.6% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +93.4% |
| Contains more IronIron | +215.3% |
| Contains less SodiumSodium | -58.8% |
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 | +31100% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +146.9% |
| Contains more Vitamin B2Vitamin B2 | +111.5% |
| Contains more Vitamin B3Vitamin B3 | +259% |
| Contains more Vitamin B5Vitamin B5 | +776.5% |
| Contains more Vitamin B6Vitamin B6 | +2527.7% |
| Contains more Vitamin KVitamin K | +41.2% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +24.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.235mg | 0.047mg | 91% |
| Manganese | 1.672mg | 0.605mg | 46% |
| Iron | 1.7mg | 5.36mg | 46% |
| Vitamin C | 31.2mg | 0.1mg | 35% |
| Calcium | 181mg | 350mg | 17% |
| Polyunsaturated fat | 0.249g | 2.699g | 16% |
| Copper | 0.299mg | 0.193mg | 12% |
| Vitamin B5 | 0.596mg | 0.068mg | 11% |
| Vitamin B1 | 0.2mg | 0.081mg | 10% |
| Carbs | 33.06g | 1.87g | 10% |
| Selenium | 14.2µg | 8.9µg | 10% |
| Potassium | 401mg | 121mg | 8% |
| Phosphorus | 153mg | 97mg | 8% |
| Fats | 0.5g | 4.78g | 7% |
| Fiber | 2.1g | 0.3g | 7% |
| Vitamin B2 | 0.11mg | 0.052mg | 4% |
| Calories | 149kcal | 76kcal | 4% |
| Monounsaturated fat | 0.011g | 1.056g | 3% |
| Protein | 6.36g | 8.08g | 3% |
| Zinc | 1.16mg | 0.8mg | 3% |
| Vitamin B3 | 0.7mg | 0.195mg | 3% |
| Folate | 3µg | 15µg | 3% |
| Saturated fat | 0.089g | 0.691g | 3% |
| Magnesium | 25mg | 30mg | 1% |
| Vitamin K | 1.7µg | 2.4µg | 1% |
| Choline | 23.2mg | 28.8mg | 1% |
| Net carbs | 30.96g | 1.57g | N/A |
| Sugar | 1g | 0.62g | N/A |
| Sodium | 17mg | 7mg | 0% |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Tryptophan | 0.066mg | 0.12mg | 0% |
| Threonine | 0.157mg | 0.402mg | 0% |
| Isoleucine | 0.217mg | 0.435mg | 0% |
| Leucine | 0.308mg | 0.713mg | 0% |
| Lysine | 0.273mg | 0.452mg | 0% |
| Methionine | 0.076mg | 0.108mg | 0% |
| Phenylalanine | 0.183mg | 0.428mg | 0% |
| Valine | 0.291mg | 0.446mg | 0% |
| Histidine | 0.113mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1667.9% |
| Contains more OtherOther | +108.3% |
| Contains more ProteinProtein | +27% |
| Contains more FatsFats | +856% |
| Contains more WaterWater | +44.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.1% |
| Contains more Mono. FatMonounsaturated fat | +9500% |
| Contains more Poly. FatPolyunsaturated fat | +983.9% |