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  6. French fries vs. Tofu

French fries vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between french fries and tofu

  • French fries are higher in vitamin B6, vitamin B3, fiber, potassium, vitamin E, and vitamin B5, yet tofu is higher in iron, calcium, manganese, and selenium.
  • Tofu covers your daily iron needs 57% more than french fries.
  • French fries contain 167 times more vitamin E than tofu. While french fries contain 1.67mg of vitamin E, tofu contains only 0.01mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Fast foods, potato, french fried in vegetable oil and Tofu, raw, regular, 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
7
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%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +378.5%
Contains more PhosphorusPhosphorus +28.9%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +561.7%
Contains more CopperCopper +55.6%
Contains more ZincZinc +60%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +144.9%
Contains more SeleniumSelenium +888.9%

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin EVitamin E +16600%
Contains more Vitamin B1Vitamin B1 +109.9%
Contains more Vitamin B3Vitamin B3 +1440.5%
Contains more Vitamin B5Vitamin B5 +752.9%
Contains more Vitamin B6Vitamin B6 +691.5%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +100%
Contains more CholineCholine +27.8%
Contains more Vitamin B2Vitamin B2 +33.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more FatsFats +208.2%
Contains more CarbsCarbs +2116%
Contains more OtherOther +156.9%
Contains more ProteinProtein +135.6%
Contains more WaterWater +119.3%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +465.2%
Contains more Poly. FatPolyunsaturated fat +100%
Contains less Sat. FatSaturated fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French fries Tofu
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient French fries Tofu DV% diff.
Iron 0.81mg 5.36mg 57%
Calcium 18mg 350mg 33%
Vitamin B6 0.372mg 0.047mg 25%
Polyunsaturated fat 5.398g 2.699g 18%
Vitamin B3 3.004mg 0.195mg 18%
Manganese 0.247mg 0.605mg 16%
Fats 14.73g 4.78g 15%
Selenium 0.9µg 8.9µg 15%
Fiber 3.8g 0.3g 14%
Carbs 41.44g 1.87g 13%
Potassium 579mg 121mg 13%
Calories 312kcal 76kcal 12%
Monounsaturated fat 5.969g 1.056g 12%
Vitamin E 1.67mg 0.01mg 11%
Vitamin B5 0.58mg 0.068mg 10%
Sodium 210mg 7mg 9%
Protein 3.43g 8.08g 9%
Copper 0.124mg 0.193mg 8%
Saturated fat 2.336g 0.691g 7%
Vitamin B1 0.17mg 0.081mg 7%
Vitamin K 11.2µg 2.4µg 7%
Vitamin C 4.7mg 0.1mg 5%
Phosphorus 125mg 97mg 4%
Folate 30µg 15µg 4%
Zinc 0.5mg 0.8mg 3%
Magnesium 35mg 30mg 1%
Vitamin B2 0.039mg 0.052mg 1%
Choline 36.8mg 28.8mg 1%
Net carbs 37.64g 1.57g N/A
Sugar 0.3g 0.62g N/A
Trans fat 0.06g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
27%
French fries
6%
Tofu
Minerals Daily Need Coverage Score
28%
French fries
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 203mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.645g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 55)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.32g)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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/172476/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.