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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.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Garlic, raw.

Infographic

Tofu vs Garlic 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.
Tofu
4
:
6
Garlic
Contains more Calcium +93.4%
Contains more Iron +215.3%
Contains more Magnesium +20%
Contains less Sodium -58.8%
Contains more Phosphorus +57.7%
Contains more Potassium +231.4%
Contains more Zinc +45%
Contains more Copper +54.9%
Contains more Manganese +176.4%
Contains more Selenium +59.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +93.4%
Contains more Iron +215.3%
Contains more Magnesium +20%
Contains less Sodium -58.8%
Contains more Phosphorus +57.7%
Contains more Potassium +231.4%
Contains more Zinc +45%
Contains more Copper +54.9%
Contains more Manganese +176.4%
Contains more Selenium +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.
Tofu
3
:
7
Garlic
Contains more Vitamin A +844.4%
Contains more Folate +400%
Contains more Vitamin K +41.2%
Contains more Vitamin E +700%
Contains more Vitamin C +31100%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +259%
Contains more Vitamin B5 +776.5%
Contains more Vitamin B6 +2527.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +844.4%
Contains more Folate +400%
Contains more Vitamin K +41.2%
Contains more Vitamin E +700%
Contains more Vitamin C +31100%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +111.5%
Contains more Vitamin B3 +259%
Contains more Vitamin B5 +776.5%
Contains more Vitamin B6 +2527.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
3
:
2
Garlic
Contains more Protein +27%
Contains more Fats +856%
Contains more Water +44.3%
Contains more Carbs +1667.9%
Contains more Other +108.3%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +27%
Contains more Fats +856%
Contains more Water +44.3%
Contains more Carbs +1667.9%
Contains more Other +108.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
:
1
Garlic
Contains more Monounsaturated Fat +9500%
Contains more Polyunsaturated fat +983.9%
Contains less Saturated Fat -87.1%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +9500%
Contains more Polyunsaturated fat +983.9%
Contains less Saturated Fat -87.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Garlic Opinion
Net carbs 1.57g 30.96g Garlic
Protein 8.08g 6.36g Tofu
Fats 4.78g 0.5g Tofu
Carbs 1.87g 33.06g Garlic
Calories 76kcal 149kcal Garlic
Sugar 0.62g 1g Tofu
Fiber 0.3g 2.1g Garlic
Calcium 350mg 181mg Tofu
Iron 5.36mg 1.7mg Tofu
Magnesium 30mg 25mg Tofu
Phosphorus 97mg 153mg Garlic
Potassium 121mg 401mg Garlic
Sodium 7mg 17mg Tofu
Zinc 0.8mg 1.16mg Garlic
Copper 0.193mg 0.299mg Garlic
Manganese 0.605mg 1.672mg Garlic
Selenium 8.9µg 14.2µg Garlic
Vitamin A 85IU 9IU Tofu
Vitamin E 0.01mg 0.08mg Garlic
Vitamin C 0.1mg 31.2mg Garlic
Vitamin B1 0.081mg 0.2mg Garlic
Vitamin B2 0.052mg 0.11mg Garlic
Vitamin B3 0.195mg 0.7mg Garlic
Vitamin B5 0.068mg 0.596mg Garlic
Vitamin B6 0.047mg 1.235mg Garlic
Folate 15µg 3µg Tofu
Vitamin K 2.4µg 1.7µg Tofu
Tryptophan 0.12mg 0.066mg Tofu
Threonine 0.402mg 0.157mg Tofu
Isoleucine 0.435mg 0.217mg Tofu
Leucine 0.713mg 0.308mg Tofu
Lysine 0.452mg 0.273mg Tofu
Methionine 0.108mg 0.076mg Tofu
Phenylalanine 0.428mg 0.183mg Tofu
Valine 0.446mg 0.291mg Tofu
Histidine 0.221mg 0.113mg Tofu
Saturated Fat 0.691g 0.089g Garlic
Monounsaturated Fat 1.056g 0.011g Tofu
Polyunsaturated fat 2.699g 0.249g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
6%
Tofu
43%
Garlic
Minerals Daily Need Coverage Score
59%
Tofu
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 15)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.602g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.