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  6. Potato chips vs. Tofu

Potato chips vs. Tofu — In-Depth Nutrition Comparison

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What are the differences between Potato chips and Tofu?

  • Potato chips is higher in Vitamin B6, Vitamin C, Potassium, Vitamin B3, and Fiber, yet Tofu is higher in Calcium, Manganese, Selenium, and Iron.
  • Tofu's daily need coverage for Calcium is 66% more.
  • Potato chips has 156 times more Vitamin C than Tofu. While Potato chips has 31.1mg of Vitamin C, Tofu has only 0.2mg.
  • The amount of Saturated Fat in Tofu is lower.

We used Snacks, potato chips, plain, unsalted and Tofu, raw, firm, prepared with calcium sulfate types in this article.

Infographic

Potato chips 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.
Potato chips
Potato chips
3
:
7
Tofu
Tofu
Contains more Magnesium +15.5%
Contains more Potassium +438%
Contains less Sodium -42.9%
Contains more Calcium +2745.8%
Contains more Iron +63.2%
Contains more Phosphorus +15.2%
Contains more Zinc +44%
Contains more Copper +23.5%
Contains more Manganese +168.4%
Contains more Selenium +114.8%
Potato chips
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 62% 48% 71% 113% 2% 30% 102% 58% 45%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +15.5%
Contains more Potassium +438%
Contains less Sodium -42.9%
Contains more Calcium +2745.8%
Contains more Iron +63.2%
Contains more Phosphorus +15.2%
Contains more Zinc +44%
Contains more Copper +23.5%
Contains more Manganese +168.4%
Contains more Selenium +114.8%

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.
Potato chips
Potato chips
9
:
1
Tofu
Tofu
Contains more Vitamin C +15450%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +904.5%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +55.2%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.158
Potato chips
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 183% 0% 104% 42% 46% 72% 25% 153% 34% 0% 56%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +15450%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +904.5%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +55.2%
Contains more Vitamin A +∞%
Equal in Vitamin B1 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato chips
Potato chips
3
:
2
Tofu
Tofu
Contains more Fats +296.8%
Contains more Carbs +1802.9%
Contains more Other +157.1%
Contains more Protein +146.7%
Contains more Water +3575.3%
Potato chips
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Tofu
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 Fats +296.8%
Contains more Carbs +1802.9%
Contains more Other +157.1%
Contains more Protein +146.7%
Contains more Water +3575.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato chips
Potato chips
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +411.2%
Contains more Polyunsaturated fat +147.3%
Contains less Saturated Fat -88.5%
Potato chips
33% 30% 37%
Saturated Fat: 10.96 g
Monounsaturated Fat: 9.84 g
Polyunsaturated fat: 12.17 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +411.2%
Contains more Polyunsaturated fat +147.3%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Tofu Opinion
Net carbs 48.1g 0.48g Potato chips
Protein 7g 17.27g Tofu
Fats 34.6g 8.72g Potato chips
Carbs 52.9g 2.78g Potato chips
Calories 536kcal 144kcal Potato chips
Sugar 0.22g Tofu
Fiber 4.8g 2.3g Potato chips
Calcium 24mg 683mg Tofu
Iron 1.63mg 2.66mg Tofu
Magnesium 67mg 58mg Potato chips
Phosphorus 165mg 190mg Tofu
Potassium 1275mg 237mg Potato chips
Sodium 8mg 14mg Potato chips
Zinc 1.09mg 1.57mg Tofu
Copper 0.306mg 0.378mg Tofu
Manganese 0.44mg 1.181mg Tofu
Selenium 8.1µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 9.11mg Potato chips
Vitamin C 31.1mg 0.2mg Potato chips
Vitamin B1 0.167mg 0.158mg Potato chips
Vitamin B2 0.197mg 0.102mg Potato chips
Vitamin B3 3.827mg 0.381mg Potato chips
Vitamin B5 0.402mg 0.133mg Potato chips
Vitamin B6 0.66mg 0.092mg Potato chips
Folate 45µg 29µg Potato chips
Vitamin K 22.1µg Potato chips
Tryptophan 0.108mg 0.235mg Tofu
Threonine 0.253mg 0.785mg Tofu
Isoleucine 0.283mg 0.849mg Tofu
Leucine 0.419mg 1.392mg Tofu
Lysine 0.424mg 0.883mg Tofu
Methionine 0.11mg 0.211mg Tofu
Phenylalanine 0.31mg 0.835mg Tofu
Valine 0.392mg 0.87mg Tofu
Histidine 153mg 0.431mg Potato chips
Saturated Fat 10.96g 1.261g Tofu
Monounsaturated Fat 9.84g 1.925g Potato chips
Polyunsaturated fat 12.17g 4.921g Potato chips

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
59%
Potato chips
11%
Tofu
Minerals Daily Need Coverage Score
53%
Potato chips
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.699g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.