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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 higher in vitamin B6, vitamin C, potassium, vitamin B5, and vitamin B12; however, tofu is richer in iron, calcium, and manganese.
  • Daily need coverage for iron for tofu is 46% higher.

Potato pancakes and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
5
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 +20%
Contains more PotassiumPotassium +414%
Contains more PhosphorusPhosphorus +32%
Contains more CalciumCalcium +993.8%
Contains more IronIron +221%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +132.7%
~equal in Copper ~0.193mg
~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 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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin CVitamin C +27500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +232.7%
Contains more Vitamin B3Vitamin B3 +757.4%
Contains more Vitamin B5Vitamin B5 +1013.2%
Contains more Vitamin B6Vitamin B6 +853.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +173.3%
Contains more CholineCholine +157.6%

All nutrients comparison - raw data values

Nutrient Potato pancake Tofu DV% diff.
Iron 1.67mg 5.36mg 46%
Sodium 764mg 7mg 33%
Polyunsaturated fat 7.516g 2.699g 32%
Cholesterol 95mg 0mg 32%
Calcium 32mg 350mg 32%
Vitamin C 27.6mg 0.1mg 31%
Vitamin B6 0.448mg 0.047mg 31%
Fats 14.76g 4.78g 15%
Potassium 622mg 121mg 15%
Manganese 0.26mg 0.605mg 15%
Vitamin B5 0.757mg 0.068mg 14%
Fiber 3.3g 0.3g 12%
Vitamin B12 0.29µg 0µg 12%
Calories 268kcal 76kcal 10%
Starch 20.88g 9%
Carbs 27.81g 1.87g 9%
Vitamin B3 1.672mg 0.195mg 9%
Vitamin B2 0.173mg 0.052mg 9%
Choline 74.2mg 28.8mg 8%
Saturated fat 2.496g 0.691g 8%
Folate 41µg 15µg 7%
Monounsaturated fat 3.73g 1.056g 7%
Vitamin B1 0.158mg 0.081mg 6%
Protein 6.08g 8.08g 4%
Vitamin A 32µg 4%
Phosphorus 128mg 97mg 4%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.23mg 0.01mg 1%
Zinc 0.7mg 0.8mg 1%
Fructose 0.56g 1%
Copper 0.18mg 0.193mg 1%
Magnesium 36mg 30mg 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 1.57g N/A
Sugar 1.79g 0.62g N/A
Selenium 8.9µg 8.9µg 0%
Vitamin K 2.7µg 2.4µg 0%
Tryptophan 0.087mg 0.12mg 0%
Threonine 0.24mg 0.402mg 0%
Isoleucine 0.28mg 0.435mg 0%
Leucine 0.442mg 0.713mg 0%
Lysine 0.389mg 0.452mg 0%
Methionine 0.137mg 0.108mg 0%
Phenylalanine 0.3mg 0.428mg 0%
Valine 0.369mg 0.446mg 0%
Histidine 0.141mg 0.221mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g 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
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 +208.8%
Contains more CarbsCarbs +1387.2%
Contains more OtherOther +397.2%
Contains more ProteinProtein +32.9%
Contains more WaterWater +77%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains more Mono. FatMonounsaturated fat +253.2%
Contains more Poly. FatPolyunsaturated fat +178.5%
Contains less Sat. FatSaturated fat -72.3%

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/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.