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Tofu vs. Ginger — In-Depth Nutrition Comparison

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Summary of differences between tofu and ginger

  • Tofu has more iron, calcium, manganese, selenium, and phosphorus; however, ginger is higher in vitamin B6, potassium, fiber, and vitamin C.
  • Tofu covers your daily need for iron, 60% more than ginger.
  • Tofu has 22 times more calcium than ginger. While tofu has 350mg of calcium, ginger has only 16mg.

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

Infographic

Tofu vs Ginger 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
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%
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%
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%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +243%
Contains more CopperCopper +17.1%

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
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%
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%
Contains more Vitamin B1Vitamin B1 +224%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +36.4%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.8mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +344%
Contains more FatsFats +537.3%
Contains more CarbsCarbs +850.3%
~equal in Water ~78.89g
~equal in Other ~0.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +585.7%
Contains more Poly. FatPolyunsaturated fat +1652.6%
Contains less Sat. FatSaturated fat -70.6%

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