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