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  6. Tofu vs. Garlic powder

Tofu vs. Garlic powder — In-Depth Nutrition Comparison

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What are the differences between tofu and garlic powder?

  • Tofu is higher in calcium, yet garlic powder is higher in vitamin B6, phosphorus, copper, fiber, potassium, vitamin B1, selenium, zinc, and manganese.
  • Garlic powder's daily need coverage for vitamin B6 is 124% more.
  • Tofu has 4 times more calcium than garlic powder. While tofu has 350mg of calcium, garlic powder has only 79mg.

We used Tofu, raw, regular, prepared with calcium sulfate and Spices, garlic powder types in this article.

Infographic

Tofu vs Garlic powder 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.
Tofu
Tofu
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more CalciumCalcium +343%
Contains less SodiumSodium -88.3%
Contains more MagnesiumMagnesium +156.7%
Contains more PotassiumPotassium +886%
Contains more CopperCopper +176.2%
Contains more ZincZinc +273.8%
Contains more PhosphorusPhosphorus +326.8%
Contains more ManganeseManganese +61.8%
Contains more SeleniumSelenium +168.5%
~equal in Iron ~5.65mg

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
1
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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin EVitamin E +6600%
Contains more Vitamin B1Vitamin B1 +437%
Contains more Vitamin B2Vitamin B2 +171.2%
Contains more Vitamin B3Vitamin B3 +308.2%
Contains more Vitamin B5Vitamin B5 +992.6%
Contains more Vitamin B6Vitamin B6 +3419.1%
Contains more FolateFolate +213.3%
Contains more CholineCholine +134.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Garlic powder DV% diff.
Vitamin B6 0.047mg 1.654mg 124%
Phosphorus 97mg 414mg 45%
Copper 0.193mg 0.533mg 38%
Fiber 0.3g 9g 35%
Potassium 121mg 1193mg 32%
Vitamin B1 0.081mg 0.435mg 30%
Selenium 8.9µg 23.9µg 27%
Calcium 350mg 79mg 27%
Carbs 1.87g 72.73g 24%
Zinc 0.8mg 2.99mg 20%
Polyunsaturated fat 2.699g 0.178g 17%
Protein 8.08g 16.55g 17%
Manganese 0.605mg 0.979mg 16%
Vitamin B5 0.068mg 0.743mg 14%
Calories 76kcal 331kcal 13%
Magnesium 30mg 77mg 11%
Folate 15µg 47µg 8%
Vitamin B2 0.052mg 0.141mg 7%
Choline 28.8mg 67.5mg 7%
Fats 4.78g 0.73g 6%
Vitamin B3 0.195mg 0.796mg 4%
Vitamin E 0.01mg 0.67mg 4%
Iron 5.36mg 5.65mg 4%
Sodium 7mg 60mg 2%
Vitamin K 2.4µg 0.4µg 2%
Saturated fat 0.691g 0.249g 2%
Monounsaturated fat 1.056g 0.115g 2%
Vitamin C 0.1mg 1.2mg 1%
Net carbs 1.57g 63.73g N/A
Sugar 0.62g 2.43g N/A
Tryptophan 0.12mg 0.121mg 0%
Threonine 0.402mg 0.374mg 0%
Isoleucine 0.435mg 0.414mg 0%
Leucine 0.713mg 0.728mg 0%
Lysine 0.452mg 0.768mg 0%
Methionine 0.108mg 0.111mg 0%
Phenylalanine 0.428mg 0.525mg 0%
Valine 0.446mg 0.667mg 0%
Histidine 0.221mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +554.8%
Contains more WaterWater +1210.9%
Contains more ProteinProtein +104.8%
Contains more CarbsCarbs +3789.3%
Contains more OtherOther +391.7%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +818.3%
Contains more Poly. FatPolyunsaturated fat +1416.3%
Contains less Sat. FatSaturated fat -64%

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 powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.