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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

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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Tofu
8
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 +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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Tofu
3
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 +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%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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 +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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
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 -96.4%
Contains more Mono. FatMonounsaturated fat +52700%
Contains more Poly. FatPolyunsaturated fat +6326.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Tofu 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%

Which food is preferable for your diet?

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

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
17%
Potato
6%
Tofu
Minerals Daily Need Coverage Score
19%
Potato
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 71)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.666g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.