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  6. Potato salad vs. Tofu

Potato salad vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between Potato salad and Tofu

  • Potato salad has more Vitamin C, however, Tofu is richer in Calcium, Manganese, Copper, Iron, Selenium, Phosphorus, and Zinc.
  • Tofu covers your daily Calcium needs 66% more than Potato salad.

Specific food types used in this comparison are Potato salad, home-prepared and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Potato salad 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 salad
Potato salad
1
:
9
Tofu
Tofu
Contains more Calcium +3494.7%
Contains more Iron +309.2%
Contains more Magnesium +286.7%
Contains more Phosphorus +265.4%
Contains less Sodium -97.4%
Contains more Zinc +406.5%
Contains more Copper +220.3%
Contains more Manganese +1069.3%
Contains more Selenium +324.4%
Equal in Potassium - 237
Potato salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Calcium +3494.7%
Contains more Iron +309.2%
Contains more Magnesium +286.7%
Contains more Phosphorus +265.4%
Contains less Sodium -97.4%
Contains more Zinc +406.5%
Contains more Copper +220.3%
Contains more Manganese +1069.3%
Contains more Selenium +324.4%
Equal in Potassium - 237

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 salad
Potato salad
4
:
4
Tofu
Tofu
Contains more Vitamin C +4900%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +70%
Contains more Folate +314.3%
Equal in Vitamin A - 166
Potato salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +4900%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +53.3%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +70%
Contains more Folate +314.3%
Equal in Vitamin A - 166

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato salad
Potato salad
3
:
2
Tofu
Tofu
Contains more Carbs +301.8%
Contains more Other +39.3%
Contains more Protein +544.4%
Equal in Fats - 8.72
Equal in Water - 69.83
Potato salad
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Tofu
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 Carbs +301.8%
Contains more Other +39.3%
Contains more Protein +544.4%
Equal in Fats - 8.72
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato salad
Potato salad
1
:
2
Tofu
Tofu
Contains more Monounsaturated Fat +28.8%
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +31.7%
Potato salad
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains more Monounsaturated Fat +28.8%
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +31.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Tofu Opinion
Net carbs 9.87g 0.48g Potato salad
Protein 2.68g 17.27g Tofu
Fats 8.2g 8.72g Tofu
Carbs 11.17g 2.78g Potato salad
Calories 143kcal 144kcal Tofu
Fiber 1.3g 2.3g Tofu
Calcium 19mg 683mg Tofu
Iron 0.65mg 2.66mg Tofu
Magnesium 15mg 58mg Tofu
Phosphorus 52mg 190mg Tofu
Potassium 254mg 237mg Potato salad
Sodium 529mg 14mg Tofu
Zinc 0.31mg 1.57mg Tofu
Copper 0.118mg 0.378mg Tofu
Manganese 0.101mg 1.181mg Tofu
Selenium 4.1µg 17.4µg Tofu
Vitamin A 157IU 166IU Tofu
Vitamin A RAE 32µg Potato salad
Vitamin C 10mg 0.2mg Potato salad
Vitamin B1 0.077mg 0.158mg Tofu
Vitamin B2 0.06mg 0.102mg Tofu
Vitamin B3 0.89mg 0.381mg Potato salad
Vitamin B5 0.534mg 0.133mg Potato salad
Vitamin B6 0.141mg 0.092mg Potato salad
Folate 7µg 29µg Tofu
Tryptophan 0.042mg 0.235mg Tofu
Threonine 0.116mg 0.785mg Tofu
Isoleucine 0.141mg 0.849mg Tofu
Leucine 0.202mg 1.392mg Tofu
Lysine 0.171mg 0.883mg Tofu
Methionine 0.066mg 0.211mg Tofu
Phenylalanine 0.135mg 0.835mg Tofu
Valine 0.172mg 0.87mg Tofu
Histidine 0.062mg 0.431mg Tofu
Cholesterol 68mg 0mg Tofu
Saturated Fat 1.429g 1.261g Tofu
Monounsaturated Fat 2.48g 1.925g Potato salad
Polyunsaturated fat 3.737g 4.921g Tofu

Which food is preferable for your diet?

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

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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
14%
Potato salad
11%
Tofu
Minerals Daily Need Coverage Score
24%
Potato salad
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.