Tofu vs. Ginger — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +585.7% |
| Contains more Poly. FatPolyunsaturated fat | +1652.6% |
| Contains less Sat. FatSaturated 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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
9%
Minerals Daily Need Coverage Score
59%
23%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 6mg)
Which food is cheaper?
Tofu is cheaper (difference - $0.5)
Which food is lower in Saturated fat?
Ginger is lower in Saturated fat (difference - 0.488g)
Which food is lower in glycemic index?
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.