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  6. Ginger vs. Tofu

Ginger vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between ginger and tofu

  • Ginger has more vitamin B6, potassium, fiber, and vitamin C; however, tofu is higher in iron, calcium, manganese, selenium, and phosphorus.
  • Tofu covers your daily need for iron, 60% more than ginger.
  • Ginger has 50 times more vitamin C than tofu. While ginger has 5mg of vitamin C, tofu has only 0.1mg.

These are the specific foods used in this comparison Ginger root, raw and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Ginger vs Tofu 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.
Ginger
Ginger
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Tofu
Tofu
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +243%
Contains more CopperCopper +17.1%
Contains more CalciumCalcium +2087.5%
Contains more IronIron +793.3%
Contains more ZincZinc +135.3%
Contains more PhosphorusPhosphorus +185.3%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +164.2%
Contains more SeleniumSelenium +1171.4%

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.
Ginger
Ginger
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Tofu
Tofu
4
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B3Vitamin B3 +284.6%
Contains more Vitamin B5Vitamin B5 +198.5%
Contains more Vitamin B6Vitamin B6 +240.4%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +36.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

Nutrient Ginger Tofu DV% diff.
Iron 0.6mg 5.36mg 60%
Calcium 16mg 350mg 33%
Polyunsaturated fat 0.154g 2.699g 17%
Manganese 0.229mg 0.605mg 16%
Selenium 0.7µg 8.9µg 15%
Protein 1.82g 8.08g 13%
Phosphorus 34mg 97mg 9%
Vitamin B6 0.16mg 0.047mg 9%
Potassium 415mg 121mg 9%
Fiber 2g 0.3g 7%
Fats 0.75g 4.78g 6%
Vitamin B1 0.025mg 0.081mg 5%
Vitamin C 5mg 0.1mg 5%
Carbs 17.77g 1.87g 5%
Copper 0.226mg 0.193mg 4%
Zinc 0.34mg 0.8mg 4%
Vitamin B3 0.75mg 0.195mg 3%
Vitamin B5 0.203mg 0.068mg 3%
Magnesium 43mg 30mg 3%
Saturated fat 0.203g 0.691g 2%
Vitamin E 0.26mg 0.01mg 2%
Monounsaturated fat 0.154g 1.056g 2%
Vitamin K 0.1µg 2.4µg 2%
Folate 11µg 15µg 1%
Vitamin B2 0.034mg 0.052mg 1%
Calories 80kcal 76kcal 0%
Net carbs 15.77g 1.57g N/A
Sugar 1.7g 0.62g N/A
Sodium 13mg 7mg 0%
Choline 28.8mg 28.8mg 0%
Tryptophan 0.012mg 0.12mg 0%
Threonine 0.036mg 0.402mg 0%
Isoleucine 0.051mg 0.435mg 0%
Leucine 0.074mg 0.713mg 0%
Lysine 0.057mg 0.452mg 0%
Methionine 0.013mg 0.108mg 0%
Phenylalanine 0.045mg 0.428mg 0%
Valine 0.073mg 0.446mg 0%
Histidine 0.03mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +850.3%
Contains more ProteinProtein +344%
Contains more FatsFats +537.3%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +585.7%
Contains more Poly. FatPolyunsaturated fat +1652.6%

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.