Potato vs. Tofu — In-Depth Nutrition Comparison
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How are potatoes and tofu different?
- Potatoes are higher in vitamin C, vitamin B6, potassium, and fiber; however, tofu is richer in iron, calcium, manganese, selenium, copper, and phosphorus.
- Daily need coverage for iron for tofu is 57% higher.
- Potatoes contain 197 times more vitamin C than tofu. While potatoes contain 19.7mg of vitamin C, tofu contains only 0.1mg.
- Tofu has a lower glycemic index (15) than potatoes (86).
Potatoes, flesh, and skin, raw and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
Infographic
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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 | +251.2% |
| Contains less SodiumSodium | -14.3% |
| Contains more MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +561.7% |
| Contains more CopperCopper | +75.5% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +70.2% |
| Contains more ManganeseManganese | +202.5% |
| Contains more SeleniumSelenium | +2125% |
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 CVitamin C | +19600% |
| Contains more Vitamin B3Vitamin B3 | +444.1% |
| Contains more Vitamin B5Vitamin B5 | +333.8% |
| Contains more Vitamin B6Vitamin B6 | +534% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more CholineCholine | +138% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.81mg | 5.36mg | 57% |
| Calcium | 12mg | 350mg | 34% |
| Vitamin C | 19.7mg | 0.1mg | 22% |
| Vitamin B6 | 0.298mg | 0.047mg | 19% |
| Polyunsaturated fat | 0.042g | 2.699g | 18% |
| Manganese | 0.2mg | 0.605mg | 18% |
| Selenium | 0.4µg | 8.9µg | 15% |
| Protein | 2.05g | 8.08g | 12% |
| Potassium | 425mg | 121mg | 9% |
| Copper | 0.11mg | 0.193mg | 9% |
| Fats | 0.09g | 4.78g | 7% |
| Fiber | 2.1g | 0.3g | 7% |
| Phosphorus | 57mg | 97mg | 6% |
| Starch | 15.29g | 6% | |
| Carbs | 17.49g | 1.87g | 5% |
| Zinc | 0.3mg | 0.8mg | 5% |
| Vitamin B5 | 0.295mg | 0.068mg | 5% |
| Vitamin B3 | 1.061mg | 0.195mg | 5% |
| Monounsaturated fat | 0.002g | 1.056g | 3% |
| Choline | 12.1mg | 28.8mg | 3% |
| Saturated fat | 0.025g | 0.691g | 3% |
| Vitamin B2 | 0.032mg | 0.052mg | 2% |
| Magnesium | 23mg | 30mg | 2% |
| Calories | 77kcal | 76kcal | 0% |
| Net carbs | 15.39g | 1.57g | N/A |
| Sugar | 0.82g | 0.62g | N/A |
| Sodium | 6mg | 7mg | 0% |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin B1 | 0.081mg | 0.081mg | 0% |
| Vitamin K | 2µg | 2.4µg | 0% |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.021mg | 0.12mg | 0% |
| Threonine | 0.067mg | 0.402mg | 0% |
| Isoleucine | 0.066mg | 0.435mg | 0% |
| Leucine | 0.098mg | 0.713mg | 0% |
| Lysine | 0.107mg | 0.452mg | 0% |
| Methionine | 0.032mg | 0.108mg | 0% |
| Phenylalanine | 0.081mg | 0.428mg | 0% |
| Valine | 0.103mg | 0.446mg | 0% |
| Histidine | 0.035mg | 0.221mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +835.3% |
| Contains more OtherOther | +55.6% |
| Contains more ProteinProtein | +294.1% |
| Contains more FatsFats | +5211.1% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +52700% |
| Contains more Poly. FatPolyunsaturated fat | +6326.2% |