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  6. Hash browns vs. Tofu

Hash browns vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between hash browns and tofu

  • Hash browns have more vitamin E, vitamin B6, vitamin B3, and fiber; however, tofu is higher in iron, calcium, manganese, selenium, and copper.
  • Tofu covers your daily need for iron, 60% more than hash browns.
  • Hash browns have 262 times more vitamin E than tofu. While hash browns have 2.62mg of vitamin E, tofu has only 0.01mg.
  • Tofu has less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Fast foods, potatoes, hash browns, round pieces or patty and Tofu, raw, regular, 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
8
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 PotassiumPotassium +193.4%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1742.1%
Contains more IronIron +793.3%
Contains more CopperCopper +93%
Contains more ZincZinc +122.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +282.9%
Contains more SeleniumSelenium +2125%
~equal in Phosphorus ~97mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +5300%
Contains more Vitamin EVitamin E +26100%
Contains more Vitamin B1Vitamin B1 +69.1%
Contains more Vitamin B3Vitamin B3 +842.6%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +295.7%
Contains more Vitamin KVitamin K +312.5%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more FolateFolate +25%
Contains more CholineCholine +61.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 +256.5%
Contains more CarbsCarbs +1444.4%
Contains more OtherOther +209.7%
Contains more ProteinProtein +213.2%
Contains more WaterWater +71.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +641.2%
Contains more Poly. FatPolyunsaturated fat +109.9%
Contains less Sat. FatSaturated fat -72.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hash browns Tofu DV% diff.
Iron 0.6mg 5.36mg 60%
Calcium 19mg 350mg 33%
Sodium 566mg 7mg 24%
Polyunsaturated fat 5.665g 2.699g 20%
Fats 17.04g 4.78g 19%
Manganese 0.158mg 0.605mg 19%
Monounsaturated fat 7.827g 1.056g 17%
Vitamin E 2.62mg 0.01mg 17%
Selenium 0.4µg 8.9µg 15%
Vitamin B6 0.186mg 0.047mg 11%
Protein 2.58g 8.08g 11%
Starch 25.74g 11%
Calories 272kcal 76kcal 10%
Copper 0.1mg 0.193mg 10%
Fiber 2.7g 0.3g 10%
Vitamin B3 1.838mg 0.195mg 10%
Carbs 28.88g 1.87g 9%
Saturated fat 2.54g 0.691g 8%
Potassium 355mg 121mg 7%
Vitamin K 9.9µg 2.4µg 6%
Vitamin B5 0.38mg 0.068mg 6%
Vitamin C 5.4mg 0.1mg 6%
Vitamin B1 0.137mg 0.081mg 5%
Zinc 0.36mg 0.8mg 4%
Choline 17.8mg 28.8mg 2%
Magnesium 21mg 30mg 2%
Vitamin B2 0.038mg 0.052mg 1%
Folate 12µg 15µg 1%
Net carbs 26.18g 1.57g N/A
Sugar 0.56g 0.62g N/A
Phosphorus 98mg 97mg 0%
Trans fat 0.056g 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%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns 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
20%
Hash browns
6%
Tofu
Minerals Daily Need Coverage Score
26%
Hash browns
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.849g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.06g)
Which food is richer in vitamins?
Hash browns
Hash browns 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 ($)

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/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.