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  6. Garlic powder vs. Tofu

Garlic powder vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between garlic powder and tofu?

  • Garlic powder is richer in vitamin B6, iron, phosphorus, potassium, fiber, vitamin B1, copper, zinc, and vitamin B5, yet tofu is richer in calcium.
  • Garlic powder's daily need coverage for vitamin B6 is 120% higher.
  • Garlic powder has 6 times more vitamin B5 than tofu. Garlic powder has 0.743mg of vitamin B5, while tofu has 0.133mg.

We used Spices, garlic powder and Tofu, raw, firm, prepared with calcium sulfate types in this comparison.

Infographic

Garlic powder 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +32.8%
Contains more PotassiumPotassium +403.4%
Contains more IronIron +112.4%
Contains more CopperCopper +41%
Contains more ZincZinc +90.4%
Contains more PhosphorusPhosphorus +117.9%
Contains more SeleniumSelenium +37.4%
Contains more CalciumCalcium +764.6%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +20.6%

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.
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Tofu
Tofu
0
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +175.3%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +108.9%
Contains more Vitamin B5Vitamin B5 +458.6%
Contains more Vitamin B6Vitamin B6 +1697.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.1%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Tofu DV% diff.
Vitamin B6 1.654mg 0.092mg 120%
Calcium 79mg 683mg 60%
Iron 5.65mg 2.66mg 37%
Phosphorus 414mg 190mg 32%
Polyunsaturated fat 0.178g 4.921g 32%
Potassium 1193mg 237mg 28%
Fiber 9g 2.3g 27%
Vitamin B1 0.435mg 0.158mg 23%
Carbs 72.73g 2.78g 23%
Copper 0.533mg 0.378mg 17%
Zinc 2.99mg 1.57mg 13%
Vitamin B5 0.743mg 0.133mg 12%
Fats 0.73g 8.72g 12%
Choline 67.5mg 12%
Selenium 23.9µg 17.4µg 12%
Manganese 0.979mg 1.181mg 9%
Calories 331kcal 144kcal 9%
Magnesium 77mg 58mg 5%
Monounsaturated fat 0.115g 1.925g 5%
Saturated fat 0.249g 1.261g 5%
Folate 47µg 29µg 5%
Vitamin E 0.67mg 4%
Vitamin B3 0.796mg 0.381mg 3%
Vitamin B2 0.141mg 0.102mg 3%
Sodium 60mg 14mg 2%
Protein 16.55g 17.27g 1%
Vitamin C 1.2mg 0.2mg 1%
Net carbs 63.73g 0.48g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Tryptophan 0.121mg 0.235mg 0%
Threonine 0.374mg 0.785mg 0%
Isoleucine 0.414mg 0.849mg 0%
Leucine 0.728mg 1.392mg 0%
Lysine 0.768mg 0.883mg 0%
Methionine 0.111mg 0.211mg 0%
Phenylalanine 0.525mg 0.835mg 0%
Valine 0.667mg 0.87mg 0%
Histidine 0.263mg 0.431mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +2516.2%
Contains more OtherOther +152.9%
Contains more FatsFats +1094.5%
Contains more WaterWater +982.6%
~equal in Protein ~17.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +1573.9%
Contains more Poly. FatPolyunsaturated fat +2664.6%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.