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  6. Tofu vs. Ginger

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 of 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
:
3
Ginger
Ginger
Contains more Calcium +2087.5%
Contains more Iron +793.3%
Contains more Phosphorus +185.3%
Contains less Sodium -46.2%
Contains more Zinc +135.3%
Contains more Manganese +164.2%
Contains more Selenium +1171.4%
Contains more Magnesium +43.3%
Contains more Potassium +243%
Contains more Copper +17.1%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Contains more Calcium +2087.5%
Contains more Iron +793.3%
Contains more Phosphorus +185.3%
Contains less Sodium -46.2%
Contains more Zinc +135.3%
Contains more Manganese +164.2%
Contains more Selenium +1171.4%
Contains more Magnesium +43.3%
Contains more Potassium +243%
Contains more Copper +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
5
:
5
Ginger
Ginger
Contains more Vitamin A +∞%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +52.9%
Contains more Folate +36.4%
Contains more Vitamin K +2300%
Contains more Vitamin E +2500%
Contains more Vitamin C +4900%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +240.4%
Tofu
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%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +224%
Contains more Vitamin B2 +52.9%
Contains more Folate +36.4%
Contains more Vitamin K +2300%
Contains more Vitamin E +2500%
Contains more Vitamin C +4900%
Contains more Vitamin B3 +284.6%
Contains more Vitamin B5 +198.5%
Contains more Vitamin B6 +240.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Ginger
Ginger
Contains more Protein +344%
Contains more Fats +537.3%
Contains more Carbs +850.3%
Equal in Water - 78.89
Equal in Other - 0.77
Tofu
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
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 Protein +344%
Contains more Fats +537.3%
Contains more Carbs +850.3%
Equal in Water - 78.89
Equal in Other - 0.77

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Ginger Opinion
Net carbs 1.57g 15.77g Ginger
Protein 8.08g 1.82g Tofu
Fats 4.78g 0.75g Tofu
Carbs 1.87g 17.77g Ginger
Calories 76kcal 80kcal Ginger
Sugar 0.62g 1.7g Tofu
Fiber 0.3g 2g Ginger
Calcium 350mg 16mg Tofu
Iron 5.36mg 0.6mg Tofu
Magnesium 30mg 43mg Ginger
Phosphorus 97mg 34mg Tofu
Potassium 121mg 415mg Ginger
Sodium 7mg 13mg Tofu
Zinc 0.8mg 0.34mg Tofu
Copper 0.193mg 0.226mg Ginger
Manganese 0.605mg 0.229mg Tofu
Selenium 8.9µg 0.7µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 0.26mg Ginger
Vitamin C 0.1mg 5mg Ginger
Vitamin B1 0.081mg 0.025mg Tofu
Vitamin B2 0.052mg 0.034mg Tofu
Vitamin B3 0.195mg 0.75mg Ginger
Vitamin B5 0.068mg 0.203mg Ginger
Vitamin B6 0.047mg 0.16mg Ginger
Folate 15µg 11µg Tofu
Vitamin K 2.4µg 0.1µg Tofu
Tryptophan 0.12mg 0.012mg Tofu
Threonine 0.402mg 0.036mg Tofu
Isoleucine 0.435mg 0.051mg Tofu
Leucine 0.713mg 0.074mg Tofu
Lysine 0.452mg 0.057mg Tofu
Methionine 0.108mg 0.013mg Tofu
Phenylalanine 0.428mg 0.045mg Tofu
Valine 0.446mg 0.073mg Tofu
Histidine 0.221mg 0.03mg Tofu
Saturated Fat 0.691g 0.203g Ginger
Monounsaturated Fat 1.056g 0.154g Tofu
Polyunsaturated fat 2.699g 0.154g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
59%
Tofu
23%
Ginger

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 6mg)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.5)
Which food is lower in Saturated Fat?
Ginger
Ginger is lower in Saturated Fat (difference - 0.488g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.