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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 of 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.

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.
Hash browns
Hash browns
2
:
8
Tofu
Tofu
Contains more Potassium +193.4%
Contains more Calcium +1742.1%
Contains more Iron +793.3%
Contains more Magnesium +42.9%
Contains less Sodium -98.8%
Contains more Zinc +122.2%
Contains more Copper +93%
Contains more Manganese +282.9%
Contains more Selenium +2125%
Equal in Phosphorus - 97
Hash browns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 23% 15% 43% 32% 74% 10% 34% 21% 3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +193.4%
Contains more Calcium +1742.1%
Contains more Iron +793.3%
Contains more Magnesium +42.9%
Contains less Sodium -98.8%
Contains more Zinc +122.2%
Contains more Copper +93%
Contains more Manganese +282.9%
Contains more Selenium +2125%
Equal in Phosphorus - 97

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.
Hash browns
Hash browns
7
:
3
Tofu
Tofu
Contains more Vitamin E +26100%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B3 +842.6%
Contains more Vitamin B5 +458.8%
Contains more Vitamin B6 +295.7%
Contains more Vitamin K +312.5%
Contains more Vitamin A +4150%
Contains more Vitamin B2 +36.8%
Contains more Folate +25%
Hash browns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 53% 0% 19% 35% 9% 35% 23% 43% 9% 0% 25%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +26100%
Contains more Vitamin C +5300%
Contains more Vitamin B1 +69.1%
Contains more Vitamin B3 +842.6%
Contains more Vitamin B5 +458.8%
Contains more Vitamin B6 +295.7%
Contains more Vitamin K +312.5%
Contains more Vitamin A +4150%
Contains more Vitamin B2 +36.8%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hash browns
Hash browns
3
:
2
Tofu
Tofu
Contains more Fats +256.5%
Contains more Carbs +1444.4%
Contains more Other +209.7%
Contains more Protein +213.2%
Contains more Water +71.6%
Hash browns
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
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 Fats +256.5%
Contains more Carbs +1444.4%
Contains more Other +209.7%
Contains more Protein +213.2%
Contains more Water +71.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hash browns
Hash browns
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +641.2%
Contains more Polyunsaturated fat +109.9%
Contains less Saturated Fat -72.8%
Hash browns
16% 49% 35%
Saturated Fat: 2.54 g
Monounsaturated Fat: 7.827 g
Polyunsaturated fat: 5.665 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +641.2%
Contains more Polyunsaturated fat +109.9%
Contains less Saturated 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 Opinion
Net carbs 26.18g 1.57g Hash browns
Protein 2.58g 8.08g Tofu
Fats 17.04g 4.78g Hash browns
Carbs 28.88g 1.87g Hash browns
Calories 272kcal 76kcal Hash browns
Starch 25.74g Hash browns
Fructose 0.24g Hash browns
Sugar 0.56g 0.62g Hash browns
Fiber 2.7g 0.3g Hash browns
Calcium 19mg 350mg Tofu
Iron 0.6mg 5.36mg Tofu
Magnesium 21mg 30mg Tofu
Phosphorus 98mg 97mg Hash browns
Potassium 355mg 121mg Hash browns
Sodium 566mg 7mg Tofu
Zinc 0.36mg 0.8mg Tofu
Copper 0.1mg 0.193mg Tofu
Manganese 0.158mg 0.605mg Tofu
Selenium 0.4µg 8.9µg Tofu
Vitamin A 2IU 85IU Tofu
Vitamin E 2.62mg 0.01mg Hash browns
Vitamin C 5.4mg 0.1mg Hash browns
Vitamin B1 0.137mg 0.081mg Hash browns
Vitamin B2 0.038mg 0.052mg Tofu
Vitamin B3 1.838mg 0.195mg Hash browns
Vitamin B5 0.38mg 0.068mg Hash browns
Vitamin B6 0.186mg 0.047mg Hash browns
Folate 12µg 15µg Tofu
Vitamin K 9.9µg 2.4µg Hash browns
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Trans Fat 0.056g 0g Tofu
Saturated Fat 2.54g 0.691g Tofu
Monounsaturated Fat 7.827g 1.056g Hash browns
Polyunsaturated fat 5.665g 2.699g Hash browns
Omega-6 - Eicosadienoic acid 0.008g Hash browns
Omega-6 - Linoleic acid 5.131g Hash browns
Omega-6 - Gamma-linoleic acid 0.03g Hash browns
Omega-3 - ALA 0.441g Hash browns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hash browns Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
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.