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  6. Hash browns vs. Tofu

Hash browns vs. Tofu — In-Depth Nutrition Comparison

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Important differences between hash browns and tofu

  • Hash browns have more vitamin B3; however, tofu has more calcium, manganese, selenium, copper, iron, phosphorus, zinc, and magnesium.
  • Tofu's daily need coverage for calcium is 66% more.
  • Hash browns have 40 times more sodium than tofu. Hash browns have 566mg of sodium, while tofu has 14mg.
  • Hash browns have a higher glycemic index than tofu.

The food varieties used in the comparison are Fast foods, potatoes, hash browns, round pieces or patty and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
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 +49.8%
Contains more MagnesiumMagnesium +176.2%
Contains more CalciumCalcium +3494.7%
Contains more IronIron +343.3%
Contains more CopperCopper +278%
Contains more ZincZinc +336.1%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +647.5%
Contains more SeleniumSelenium +4250%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Tofu
Tofu
3
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 +2600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +382.4%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +102.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +15.3%
Contains more Vitamin B2Vitamin B2 +168.4%
Contains more FolateFolate +141.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hash browns Tofu DV% diff.
Calcium 19mg 683mg 66%
Manganese 0.158mg 1.181mg 44%
Selenium 0.4µg 17.4µg 31%
Copper 0.1mg 0.378mg 31%
Protein 2.58g 17.27g 29%
Iron 0.6mg 2.66mg 26%
Sodium 566mg 14mg 24%
Vitamin E 2.62mg 17%
Monounsaturated fat 7.827g 1.925g 15%
Fats 17.04g 8.72g 13%
Phosphorus 98mg 190mg 13%
Zinc 0.36mg 1.57mg 11%
Starch 25.74g 11%
Carbs 28.88g 2.78g 9%
Magnesium 21mg 58mg 9%
Vitamin B3 1.838mg 0.381mg 9%
Vitamin K 9.9µg 8%
Vitamin B6 0.186mg 0.092mg 7%
Saturated fat 2.54g 1.261g 6%
Vitamin C 5.4mg 0.2mg 6%
Calories 272kcal 144kcal 6%
Polyunsaturated fat 5.665g 4.921g 5%
Vitamin B5 0.38mg 0.133mg 5%
Vitamin B2 0.038mg 0.102mg 5%
Folate 12µg 29µg 4%
Choline 17.8mg 3%
Potassium 355mg 237mg 3%
Vitamin B1 0.137mg 0.158mg 2%
Fiber 2.7g 2.3g 2%
Net carbs 26.18g 0.48g N/A
Sugar 0.56g N/A
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 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 +95.4%
Contains more CarbsCarbs +938.8%
Contains more OtherOther +59.3%
Contains more ProteinProtein +569.4%
Contains more WaterWater +41.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 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 +306.6%
Contains more Poly. FatPolyunsaturated fat +15.1%
Contains less Sat. FatSaturated fat -50.4%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.