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.
- Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Potato salad, home-prepared and Tofu, raw, firm, prepared with calcium sulfate.
Infographic
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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.
| Contains more MagnesiumMagnesium | +286.7% |
| Contains more CalciumCalcium | +3494.7% |
| Contains more IronIron | +309.2% |
| Contains more CopperCopper | +220.3% |
| Contains more ZincZinc | +406.5% |
| Contains more PhosphorusPhosphorus | +265.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +1069.3% |
| Contains more SeleniumSelenium | +324.4% |
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.
| Contains more Vitamin CVitamin C | +4900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +133.6% |
| Contains more Vitamin B5Vitamin B5 | +301.5% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin B1Vitamin B1 | +105.2% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more FolateFolate | +314.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 19mg | 683mg | 66% |
| Manganese | 0.101mg | 1.181mg | 47% |
| Protein | 2.68g | 17.27g | 29% |
| Copper | 0.118mg | 0.378mg | 29% |
| Iron | 0.65mg | 2.66mg | 25% |
| Selenium | 4.1µg | 17.4µg | 24% |
| Cholesterol | 68mg | 0mg | 23% |
| Sodium | 529mg | 14mg | 22% |
| Phosphorus | 52mg | 190mg | 20% |
| Zinc | 0.31mg | 1.57mg | 11% |
| Vitamin C | 10mg | 0.2mg | 11% |
| Magnesium | 15mg | 58mg | 10% |
| Polyunsaturated fat | 3.737g | 4.921g | 8% |
| Vitamin B5 | 0.534mg | 0.133mg | 8% |
| Vitamin B1 | 0.077mg | 0.158mg | 7% |
| Folate | 7µg | 29µg | 6% |
| Fiber | 1.3g | 2.3g | 4% |
| Vitamin A | 32µg | 4% | |
| Vitamin B6 | 0.141mg | 0.092mg | 4% |
| Carbs | 11.17g | 2.78g | 3% |
| Vitamin B2 | 0.06mg | 0.102mg | 3% |
| Vitamin B3 | 0.89mg | 0.381mg | 3% |
| Potassium | 254mg | 237mg | 1% |
| Monounsaturated fat | 2.48g | 1.925g | 1% |
| Fats | 8.2g | 8.72g | 1% |
| Saturated fat | 1.429g | 1.261g | 1% |
| Calories | 143kcal | 144kcal | 0% |
| Net carbs | 9.87g | 0.48g | N/A |
| Tryptophan | 0.042mg | 0.235mg | 0% |
| Threonine | 0.116mg | 0.785mg | 0% |
| Isoleucine | 0.141mg | 0.849mg | 0% |
| Leucine | 0.202mg | 1.392mg | 0% |
| Lysine | 0.171mg | 0.883mg | 0% |
| Methionine | 0.066mg | 0.211mg | 0% |
| Phenylalanine | 0.135mg | 0.835mg | 0% |
| Valine | 0.172mg | 0.87mg | 0% |
| Histidine | 0.062mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +301.8% |
| Contains more OtherOther | +39.3% |
| Contains more ProteinProtein | +544.4% |
~equal in
Fats
~8.72g
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
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 | +28.8% |
| Contains less Sat. FatSaturated fat | -11.8% |
| Contains more Poly. FatPolyunsaturated fat | +31.7% |
