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  6. French fries vs. Tofu

French fries vs. Tofu — In-Depth Nutrition Comparison

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The main differences between french fries and tofu

  • French fries are richer in vitamin B6, vitamin B3, and potassium, yet tofu is richer in calcium, manganese, selenium, copper, iron, zinc, and phosphorus.
  • Daily need coverage for calcium for tofu is 67% higher.
  • French fries contain 8 times more vitamin B3 than tofu. French fries contain 3.004mg of vitamin B3, while tofu contains 0.381mg.
  • Tofu has a lower glycemic index than french fries.

Food types used in this article are Fast foods, potato, french fried in vegetable oil and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

French fries vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +144.3%
Contains more MagnesiumMagnesium +65.7%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +228.4%
Contains more CopperCopper +204.8%
Contains more ZincZinc +214%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +378.1%
Contains more SeleniumSelenium +1833.3%

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.
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +2250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +688.5%
Contains more Vitamin B5Vitamin B5 +336.1%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +161.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~29µg

All nutrients comparison - raw data values

Nutrient French fries Tofu DV% diff.
Calcium 18mg 683mg 67%
Manganese 0.247mg 1.181mg 41%
Selenium 0.9µg 17.4µg 30%
Copper 0.124mg 0.378mg 28%
Protein 3.43g 17.27g 28%
Iron 0.81mg 2.66mg 23%
Vitamin B6 0.372mg 0.092mg 22%
Vitamin B3 3.004mg 0.381mg 16%
Carbs 41.44g 2.78g 13%
Vitamin E 1.67mg 11%
Potassium 579mg 237mg 10%
Monounsaturated fat 5.969g 1.925g 10%
Zinc 0.5mg 1.57mg 10%
Vitamin K 11.2µg 9%
Fats 14.73g 8.72g 9%
Phosphorus 125mg 190mg 9%
Sodium 210mg 14mg 9%
Vitamin B5 0.58mg 0.133mg 9%
Calories 312kcal 144kcal 8%
Choline 36.8mg 7%
Fiber 3.8g 2.3g 6%
Vitamin B2 0.039mg 0.102mg 5%
Magnesium 35mg 58mg 5%
Saturated fat 2.336g 1.261g 5%
Vitamin C 4.7mg 0.2mg 5%
Polyunsaturated fat 5.398g 4.921g 3%
Vitamin B1 0.17mg 0.158mg 1%
Net carbs 37.64g 0.48g N/A
Sugar 0.3g N/A
Folate 30µg 29µg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +68.9%
Contains more CarbsCarbs +1390.6%
Contains more OtherOther +32.1%
Contains more ProteinProtein +403.5%
Contains more WaterWater +81.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +210.1%
Contains less Sat. FatSaturated fat -46%
~equal in Polyunsaturated fat ~4.921g

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.