Tofu vs. Garlic — In-Depth Nutrition Comparison
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Differences between tofu and garlic
- Tofu has more calcium, iron, copper, magnesium, and folate, while garlic has more vitamin B6, vitamin C, manganese, and vitamin B5.
- Garlic's daily need coverage for vitamin B6 is 88% higher.
- Garlic contains 14 times less saturated fat than tofu. Tofu contains 1.261g of saturated fat, while garlic contains 0.089g.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of garlic is 30.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Garlic, raw.
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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.
| Contains more MagnesiumMagnesium | +132% |
| Contains more CalciumCalcium | +277.3% |
| Contains more IronIron | +56.5% |
| Contains more CopperCopper | +26.4% |
| Contains more ZincZinc | +35.3% |
| Contains more PhosphorusPhosphorus | +24.2% |
| Contains less SodiumSodium | -17.6% |
| Contains more SeleniumSelenium | +22.5% |
| Contains more PotassiumPotassium | +69.2% |
| Contains more ManganeseManganese | +41.6% |
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.
| Contains more FolateFolate | +866.7% |
| Contains more Vitamin CVitamin C | +15500% |
| Contains more Vitamin B1Vitamin B1 | +26.6% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin B5Vitamin B5 | +348.1% |
| Contains more Vitamin B6Vitamin B6 | +1242.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.092mg | 1.235mg | 88% |
| Calcium | 683mg | 181mg | 50% |
| Vitamin C | 0.2mg | 31.2mg | 34% |
| Polyunsaturated fat | 4.921g | 0.249g | 31% |
| Protein | 17.27g | 6.36g | 22% |
| Manganese | 1.181mg | 1.672mg | 21% |
| Fats | 8.72g | 0.5g | 13% |
| Iron | 2.66mg | 1.7mg | 12% |
| Carbs | 2.78g | 33.06g | 10% |
| Copper | 0.378mg | 0.299mg | 9% |
| Vitamin B5 | 0.133mg | 0.596mg | 9% |
| Magnesium | 58mg | 25mg | 8% |
| Folate | 29µg | 3µg | 7% |
| Selenium | 17.4µg | 14.2µg | 6% |
| Potassium | 237mg | 401mg | 5% |
| Monounsaturated fat | 1.925g | 0.011g | 5% |
| Phosphorus | 190mg | 153mg | 5% |
| Saturated fat | 1.261g | 0.089g | 5% |
| Vitamin B1 | 0.158mg | 0.2mg | 4% |
| Zinc | 1.57mg | 1.16mg | 4% |
| Choline | 23.2mg | 4% | |
| Vitamin B3 | 0.381mg | 0.7mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Vitamin B2 | 0.102mg | 0.11mg | 1% |
| Fiber | 2.3g | 2.1g | 1% |
| Vitamin K | 1.7µg | 1% | |
| Calories | 144kcal | 149kcal | 0% |
| Net carbs | 0.48g | 30.96g | N/A |
| Sugar | 1g | N/A | |
| Sodium | 14mg | 17mg | 0% |
| Tryptophan | 0.235mg | 0.066mg | 0% |
| Threonine | 0.785mg | 0.157mg | 0% |
| Isoleucine | 0.849mg | 0.217mg | 0% |
| Leucine | 1.392mg | 0.308mg | 0% |
| Lysine | 0.883mg | 0.273mg | 0% |
| Methionine | 0.211mg | 0.076mg | 0% |
| Phenylalanine | 0.835mg | 0.183mg | 0% |
| Valine | 0.87mg | 0.291mg | 0% |
| Histidine | 0.431mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +171.5% |
| Contains more FatsFats | +1644% |
| Contains more WaterWater | +19.2% |
| Contains more CarbsCarbs | +1089.2% |
~equal in
Other
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17400% |
| Contains more Poly. FatPolyunsaturated fat | +1876.3% |
| Contains less Sat. FatSaturated fat | -92.9% |
