Mashed potato vs. Tofu — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and tofu
- Tofu is higher than mashed potato in calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium.
- Tofu covers your daily calcium needs 67% more than mashed potato.
- Mashed potato contains 22 times more sodium than tofu. While mashed potato contains 306mg of sodium, tofu contains only 14mg.
- The glycemic index of tofu is lower.
Food varieties used in this article are Fast foods, potato, mashed and Tofu, raw, firm, prepared with calcium sulfate.
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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.
| Contains more PotassiumPotassium | +20.7% |
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +3694.4% |
| Contains more IronIron | +758.1% |
| Contains more CopperCopper | +980% |
| Contains more ZincZinc | +613.6% |
| Contains more PhosphorusPhosphorus | +222% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +1105.1% |
| Contains more SeleniumSelenium | +2075% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +183.5% |
| Contains more Vitamin B6Vitamin B6 | +30.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +953.3% |
| Contains more Vitamin B2Vitamin B2 | +580% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 18mg | 683mg | 67% |
| Manganese | 0.098mg | 1.181mg | 47% |
| Copper | 0.035mg | 0.378mg | 38% |
| Protein | 1.65g | 17.27g | 31% |
| Selenium | 0.8µg | 17.4µg | 30% |
| Iron | 0.31mg | 2.66mg | 29% |
| Polyunsaturated fat | 1.342g | 4.921g | 24% |
| Phosphorus | 59mg | 190mg | 19% |
| Sodium | 306mg | 14mg | 13% |
| Zinc | 0.22mg | 1.57mg | 12% |
| Vitamin B1 | 0.015mg | 0.158mg | 12% |
| Magnesium | 15mg | 58mg | 10% |
| Fats | 2.82g | 8.72g | 9% |
| Vitamin B2 | 0.015mg | 0.102mg | 7% |
| Folate | 9µg | 29µg | 5% |
| Vitamin A | 43µg | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.1g | 5% | |
| Carbs | 14.65g | 2.78g | 4% |
| Fiber | 1.3g | 2.3g | 4% |
| Vitamin B3 | 1.08mg | 0.381mg | 4% |
| Monounsaturated fat | 0.72g | 1.925g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Saturated fat | 0.577g | 1.261g | 3% |
| Calories | 89kcal | 144kcal | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B6 | 0.12mg | 0.092mg | 2% |
| Choline | 13.4mg | 2% | |
| Potassium | 286mg | 237mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 13.35g | 0.48g | N/A |
| Sugar | 0.5g | N/A | |
| Trans fat | 0.105g | 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 | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +427% |
| Contains more WaterWater | +14% |
| Contains more ProteinProtein | +946.7% |
| Contains more FatsFats | +209.2% |
| Contains more OtherOther | +11.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -54.2% |
| Contains more Mono. FatMonounsaturated fat | +167.4% |
| Contains more Poly. FatPolyunsaturated fat | +266.7% |
