Tofu vs. Ginger
Nutrition comparison of Tofu and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and ginger:
- Both ginger and tofu are high in calcium, iron and protein.
- Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Ginger is an excellent source of dietary fiber and potassium.
- Tofu has 73% less saturated fat than ginger.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Ginger is high in calories and tofu has 77% less calories than ginger - ginger has 335 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to ginger per calorie. Tofu has a macronutrient ratio of 39:9:52 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Ginger | |
|---|---|---|
| Protein | 39% | 12% |
| Carbohydrates | 9% | 75% |
| Fat | 52% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and tofu has 97% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Ginger is an excellent source of dietary fiber and it has 46 times more dietary fiber than tofu - ginger has 14.1g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Ginger and tofu contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both ginger and tofu are high in protein. Ginger has 11% more protein than tofu - ginger has 9g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 73% less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Ginger and tofu contain similar amounts of Vitamin C - ginger has 0.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Ginger and tofu contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Tofu and ginger contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Ginger and tofu contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both tofu and ginger contain significant amounts of thiamin and folate.
| Tofu | Ginger | |
|---|---|---|
| Thiamin | 0.081 MG | 0.046 MG |
| Riboflavin | 0.052 MG | 0.17 MG |
| Niacin | 0.195 MG | 9.62 MG |
| Pantothenic acid | 0.068 MG | 0.477 MG |
| Vitamin B6 | 0.047 MG | 0.626 MG |
| Folate | 15 UG | 13 UG |
Minerals
calcium
Both ginger and tofu are high in calcium. Tofu has 207% more calcium than ginger - ginger has 114mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both ginger and tofu are high in iron. Ginger has 269% more iron than tofu - ginger has 19.8mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Ginger is an excellent source of potassium and it has 991% more potassium than tofu - ginger has 1320mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both tofu and ginger contain significant amounts of alpha linoleic acid (ALA).
| Tofu | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.223 G |
| Total | 0.319 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than ginger per 100 grams.
| Tofu | Ginger | |
|---|---|---|
| linoleic acid | 2.38 G | 0.706 G |
| Total | 2.38 G | 0.706 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Tofu g
()
|
Daily Values (%) |
Ginger g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does ginger or tofu contain more calories in 100 grams?Ginger is high in calories and tofu has 80% less calories than ginger - ginger has 335 calories in 100g and tofu has 76 calories.
Is ginger or tofu better for protein?
Both ginger and tofu are high in protein. Ginger has 10% more protein than tofu - ginger has 9g of protein per 100 grams and tofu has 8.1g of protein.
Does ginger or tofu have more carbohydrates?
By weight, ginger is high in carbohydrates and tofu has 100% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does ginger or tofu contain more calcium?
Both ginger and tofu are high in calcium. Tofu has 210% more calcium than ginger - ginger has 114mg of calcium in 100 grams and tofu has 350mg of calcium.
Does ginger or tofu contain more iron?
Both ginger and tofu are high in iron. Ginger has 270% more iron than tofu - ginger has 19.8mg of iron in 100 grams and tofu has 5.4mg of iron.
Does ginger or tofu contain more potassium?
Ginger is a rich source of potassium and it has 990% more potassium than tofu - ginger has 1320mg of potassium in 100 grams and tofu has 121mg of potassium.