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  6. Potato chips vs. Tofu

Potato chips vs. Tofu — In-Depth Nutrition Comparison

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How are potato chips and tofu different?

  • Potato chips are richer in vitamin E, vitamin B6, vitamin C, potassium, vitamin B3, fiber, and vitamin K, while tofu is higher in iron and calcium.
  • Potato chips cover your daily need for vitamin E, 61% more than tofu.
  • Potato chips contain 311 times more vitamin C than tofu. Potato chips contain 31.1mg of vitamin C, while tofu contains 0.1mg.
  • Tofu is lower in saturated fat.
  • Potato chips have a higher glycemic index (56) than tofu (15).

Snacks, potato chips, plain, unsalted and Tofu, raw, regular, prepared with calcium sulfate types were used 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Tofu
Tofu
4
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 MagnesiumMagnesium +123.3%
Contains more PotassiumPotassium +953.7%
Contains more CopperCopper +58.5%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +70.1%
Contains more CalciumCalcium +1358.3%
Contains more IronIron +228.8%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +37.5%
~equal in Selenium ~8.9µg

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Tofu
Tofu
0
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 +31000%
Contains more Vitamin EVitamin E +91000%
Contains more Vitamin B1Vitamin B1 +106.2%
Contains more Vitamin B2Vitamin B2 +278.8%
Contains more Vitamin B3Vitamin B3 +1862.6%
Contains more Vitamin B5Vitamin B5 +491.2%
Contains more Vitamin B6Vitamin B6 +1304.3%
Contains more Vitamin KVitamin K +820.8%
Contains more FolateFolate +200%
Contains more CholineCholine +30.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato chips Tofu DV% diff.
Polyunsaturated fat 12.17g 2.699g 63%
Vitamin E 9.11mg 0.01mg 61%
Saturated fat 10.96g 0.691g 47%
Iron 1.63mg 5.36mg 47%
Vitamin B6 0.66mg 0.047mg 47%
Fats 34.6g 4.78g 46%
Vitamin C 31.1mg 0.1mg 34%
Potassium 1275mg 121mg 34%
Calcium 24mg 350mg 33%
Calories 536kcal 76kcal 23%
Vitamin B3 3.827mg 0.195mg 23%
Monounsaturated fat 9.84g 1.056g 22%
Histidine 153mg 0.221mg 22%
Fiber 4.8g 0.3g 18%
Carbs 52.9g 1.87g 17%
Vitamin K 22.1µg 2.4µg 16%
Copper 0.306mg 0.193mg 13%
Vitamin B2 0.197mg 0.052mg 11%
Phosphorus 165mg 97mg 10%
Magnesium 67mg 30mg 9%
Folate 45µg 15µg 8%
Vitamin B1 0.167mg 0.081mg 7%
Manganese 0.44mg 0.605mg 7%
Vitamin B5 0.402mg 0.068mg 7%
Zinc 1.09mg 0.8mg 3%
Protein 7g 8.08g 2%
Choline 37.5mg 28.8mg 2%
Selenium 8.1µg 8.9µg 1%
Net carbs 48.1g 1.57g N/A
Sugar 0.22g 0.62g N/A
Sodium 8mg 7mg 0%
Tryptophan 0.108mg 0.12mg 0%
Threonine 0.253mg 0.402mg 0%
Isoleucine 0.283mg 0.435mg 0%
Leucine 0.419mg 0.713mg 0%
Lysine 0.424mg 0.452mg 0%
Methionine 0.11mg 0.108mg 0%
Phenylalanine 0.31mg 0.428mg 0%
Valine 0.392mg 0.446mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +623.8%
Contains more CarbsCarbs +2728.9%
Contains more OtherOther +400%
Contains more ProteinProtein +15.4%
Contains more WaterWater +4350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 +831.8%
Contains more Poly. FatPolyunsaturated fat +350.9%
Contains less Sat. FatSaturated fat -93.7%

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/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.