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  6. Potato pancake vs. Tofu

Potato pancake vs. Tofu — In-Depth Nutrition Comparison

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How are potato pancake and tofu different?

  • Potato pancake is richer in vitamin C, vitamin B6, and vitamin B5, while tofu is higher in calcium, manganese, copper, selenium, and iron.
  • Tofu covers your daily need for calcium, 65% more than potato pancake.

Potato pancakes and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more PotassiumPotassium +162.4%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +2034.4%
Contains more IronIron +59.3%
Contains more CopperCopper +110%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +48.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +354.2%
Contains more SeleniumSelenium +95.5%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +13700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B3Vitamin B3 +338.8%
Contains more Vitamin B5Vitamin B5 +469.2%
Contains more Vitamin B6Vitamin B6 +387%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.4%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.158mg

All nutrients comparison - raw data values

Nutrient Potato pancake Tofu DV% diff.
Calcium 32mg 683mg 65%
Manganese 0.26mg 1.181mg 40%
Sodium 764mg 14mg 33%
Cholesterol 95mg 0mg 32%
Vitamin C 27.6mg 0.2mg 30%
Vitamin B6 0.448mg 0.092mg 27%
Protein 6.08g 17.27g 22%
Copper 0.18mg 0.378mg 22%
Polyunsaturated fat 7.516g 4.921g 17%
Selenium 8.9µg 17.4µg 15%
Choline 74.2mg 13%
Iron 1.67mg 2.66mg 12%
Vitamin B12 0.29µg 0µg 12%
Vitamin B5 0.757mg 0.133mg 12%
Potassium 622mg 237mg 11%
Starch 20.88g 9%
Phosphorus 128mg 190mg 9%
Fats 14.76g 8.72g 9%
Carbs 27.81g 2.78g 8%
Zinc 0.7mg 1.57mg 8%
Vitamin B3 1.672mg 0.381mg 8%
Saturated fat 2.496g 1.261g 6%
Calories 268kcal 144kcal 6%
Vitamin B2 0.173mg 0.102mg 5%
Monounsaturated fat 3.73g 1.925g 5%
Magnesium 36mg 58mg 5%
Vitamin A 32µg 4%
Fiber 3.3g 2.3g 4%
Folate 41µg 29µg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.23mg 2%
Vitamin K 2.7µg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 0.48g N/A
Sugar 1.79g N/A
Vitamin B1 0.158mg 0.158mg 0%
Tryptophan 0.087mg 0.235mg 0%
Threonine 0.24mg 0.785mg 0%
Isoleucine 0.28mg 0.849mg 0%
Leucine 0.442mg 1.392mg 0%
Lysine 0.389mg 0.883mg 0%
Methionine 0.137mg 0.211mg 0%
Phenylalanine 0.3mg 0.835mg 0%
Valine 0.369mg 0.87mg 0%
Histidine 0.141mg 0.431mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Tofu
Tofu
2
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 FatsFats +69.3%
Contains more CarbsCarbs +900.4%
Contains more OtherOther +155.7%
Contains more ProteinProtein +184%
Contains more WaterWater +46.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +52.7%
Contains less Sat. FatSaturated fat -49.5%

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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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.