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  6. Mashed potato vs. Tofu

Mashed potato vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and tofu?

  • Mashed potato is richer in vitamin B6 and vitamin B3, while tofu is higher in iron, calcium, manganese, copper, selenium, vitamin B1, and phosphorus.
  • Tofu's daily need coverage for iron is 63% higher.
  • Tofu has 44 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while tofu has 7mg.
  • Mashed potato has a higher glycemic index (87) than tofu (15).

We used Fast foods, potato, mashed and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Tofu
Tofu
9
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 +136.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +1629%
Contains more CopperCopper +451.4%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +517.3%
Contains more SeleniumSelenium +1012.5%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Tofu
Tofu
6
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +453.8%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +145.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more FolateFolate +66.7%
Contains more CholineCholine +114.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mashed potato Tofu DV% diff.
Iron 0.31mg 5.36mg 63%
Calcium 18mg 350mg 33%
Manganese 0.098mg 0.605mg 22%
Copper 0.035mg 0.193mg 18%
Selenium 0.8µg 8.9µg 15%
Sodium 306mg 7mg 13%
Protein 1.65g 8.08g 13%
Polyunsaturated fat 1.342g 2.699g 9%
Vitamin B3 1.08mg 0.195mg 6%
Vitamin B1 0.015mg 0.081mg 6%
Vitamin B6 0.12mg 0.047mg 6%
Starch 12.1g 5%
Potassium 286mg 121mg 5%
Zinc 0.22mg 0.8mg 5%
Vitamin A 43µg 5%
Phosphorus 59mg 97mg 5%
Magnesium 15mg 30mg 4%
Carbs 14.65g 1.87g 4%
Fiber 1.3g 0.3g 4%
Choline 13.4mg 28.8mg 3%
Vitamin E 0.42mg 0.01mg 3%
Fats 2.82g 4.78g 3%
Vitamin B12 0.07µg 0µg 3%
Vitamin B2 0.015mg 0.052mg 3%
Vitamin K 5.9µg 2.4µg 3%
Folate 9µg 15µg 2%
Saturated fat 0.577g 0.691g 1%
Monounsaturated fat 0.72g 1.056g 1%
Calories 89kcal 76kcal 1%
Vitamin B5 0.068mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 13.35g 1.57g N/A
Sugar 0.5g 0.62g N/A
Trans fat 0.105g 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 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Tofu
Tofu
3
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 CarbsCarbs +683.4%
Contains more OtherOther +75%
Contains more ProteinProtein +389.7%
Contains more FatsFats +69.5%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -16.5%
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +101.1%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.