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  6. Potato vs. Tofu

Potato vs. Tofu — In-Depth Nutrition Comparison

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How are Potato and Tofu different?

  • Potato is 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 from Tofu is 57% higher.
  • Potato contains 197 times more Vitamin C than Tofu. While Potato contains 19.7mg of Vitamin C, Tofu contains only 0.1mg.

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
Potato
2
:
8
Tofu
Tofu
Contains more Potassium +251.2%
Contains less Sodium -14.3%
Contains more Calcium +2816.7%
Contains more Iron +561.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +70.2%
Contains more Zinc +166.7%
Contains more Copper +75.5%
Contains more Manganese +202.5%
Contains more Selenium +2125%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +251.2%
Contains less Sodium -14.3%
Contains more Calcium +2816.7%
Contains more Iron +561.7%
Contains more Magnesium +30.4%
Contains more Phosphorus +70.2%
Contains more Zinc +166.7%
Contains more Copper +75.5%
Contains more Manganese +202.5%
Contains more Selenium +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
Potato
4
:
3
Tofu
Tofu
Contains more Vitamin C +19600%
Contains more Vitamin B3 +444.1%
Contains more Vitamin B5 +333.8%
Contains more Vitamin B6 +534%
Contains more Vitamin A +4150%
Contains more Vitamin B2 +62.5%
Contains more Vitamin K +20%
Equal in Vitamin E - 0.01
Equal in Vitamin B1 - 0.081
Equal in Folate - 15
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin C +19600%
Contains more Vitamin B3 +444.1%
Contains more Vitamin B5 +333.8%
Contains more Vitamin B6 +534%
Contains more Vitamin A +4150%
Contains more Vitamin B2 +62.5%
Contains more Vitamin K +20%
Equal in Vitamin E - 0.01
Equal in Vitamin B1 - 0.081
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Tofu
Tofu
Contains more Carbs +835.3%
Contains more Other +55.6%
Contains more Protein +294.1%
Contains more Fats +5211.1%
Equal in Water - 84.55
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Tofu
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 Carbs +835.3%
Contains more Other +55.6%
Contains more Protein +294.1%
Contains more Fats +5211.1%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Tofu
Tofu
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +52700%
Contains more Polyunsaturated fat +6326.2%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -96.4%
Contains more Monounsaturated Fat +52700%
Contains more Polyunsaturated 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 Opinion
Net carbs 15.39g 1.57g Potato
Protein 2.05g 8.08g Tofu
Fats 0.09g 4.78g Tofu
Carbs 17.49g 1.87g Potato
Calories 77kcal 76kcal Potato
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g 0.62g Tofu
Fiber 2.1g 0.3g Potato
Calcium 12mg 350mg Tofu
Iron 0.81mg 5.36mg Tofu
Magnesium 23mg 30mg Tofu
Phosphorus 57mg 97mg Tofu
Potassium 425mg 121mg Potato
Sodium 6mg 7mg Potato
Zinc 0.3mg 0.8mg Tofu
Copper 0.11mg 0.193mg Tofu
Manganese 0.2mg 0.605mg Tofu
Selenium 0.4µg 8.9µg Tofu
Vitamin A 2IU 85IU Tofu
Vitamin E 0.01mg 0.01mg
Vitamin C 19.7mg 0.1mg Potato
Vitamin B1 0.081mg 0.081mg
Vitamin B2 0.032mg 0.052mg Tofu
Vitamin B3 1.061mg 0.195mg Potato
Vitamin B5 0.295mg 0.068mg Potato
Vitamin B6 0.298mg 0.047mg Potato
Folate 15µg 15µg
Vitamin K 2µg 2.4µg Tofu
Tryptophan 0.021mg 0.12mg Tofu
Threonine 0.067mg 0.402mg Tofu
Isoleucine 0.066mg 0.435mg Tofu
Leucine 0.098mg 0.713mg Tofu
Lysine 0.107mg 0.452mg Tofu
Methionine 0.032mg 0.108mg Tofu
Phenylalanine 0.081mg 0.428mg Tofu
Valine 0.103mg 0.446mg Tofu
Histidine 0.035mg 0.221mg Tofu
Saturated Fat 0.025g 0.691g Potato
Monounsaturated Fat 0.002g 1.056g Tofu
Polyunsaturated fat 0.042g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
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.