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  6. Potato salad vs. Tofu

Potato salad vs. Tofu — In-Depth Nutrition Comparison

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Differences between potato salad and tofu

  • Potato salad has more vitamin C, vitamin B5, and vitamin B6, while tofu has more iron, calcium, manganese, selenium, and copper.
  • Tofu's daily need coverage for iron is 59% higher.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of potato salad is 45.

The food types used in this comparison are Potato salad, home-prepared and Tofu, raw, regular, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Tofu
Tofu
9
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 PotassiumPotassium +109.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1742.1%
Contains more IronIron +724.6%
Contains more CopperCopper +63.6%
Contains more ZincZinc +158.1%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +499%
Contains more SeleniumSelenium +117.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Tofu
Tofu
4
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 +9900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +356.4%
Contains more Vitamin B5Vitamin B5 +685.3%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Tofu DV% diff.
Iron 0.65mg 5.36mg 59%
Calcium 19mg 350mg 33%
Sodium 529mg 7mg 23%
Cholesterol 68mg 0mg 23%
Manganese 0.101mg 0.605mg 22%
Protein 2.68g 8.08g 11%
Vitamin C 10mg 0.1mg 11%
Selenium 4.1µg 8.9µg 9%
Vitamin B5 0.534mg 0.068mg 9%
Copper 0.118mg 0.193mg 8%
Polyunsaturated fat 3.737g 2.699g 7%
Vitamin B6 0.141mg 0.047mg 7%
Phosphorus 52mg 97mg 6%
Choline 28.8mg 5%
Fats 8.2g 4.78g 5%
Potassium 254mg 121mg 4%
Magnesium 15mg 30mg 4%
Vitamin B3 0.89mg 0.195mg 4%
Fiber 1.3g 0.3g 4%
Zinc 0.31mg 0.8mg 4%
Monounsaturated fat 2.48g 1.056g 4%
Vitamin A 32µg 4%
Saturated fat 1.429g 0.691g 3%
Calories 143kcal 76kcal 3%
Carbs 11.17g 1.87g 3%
Vitamin K 2.4µg 2%
Folate 7µg 15µg 2%
Vitamin B2 0.06mg 0.052mg 1%
Net carbs 9.87g 1.57g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B1 0.077mg 0.081mg 0%
Tryptophan 0.042mg 0.12mg 0%
Threonine 0.116mg 0.402mg 0%
Isoleucine 0.141mg 0.435mg 0%
Leucine 0.202mg 0.713mg 0%
Lysine 0.171mg 0.452mg 0%
Methionine 0.066mg 0.108mg 0%
Phenylalanine 0.135mg 0.428mg 0%
Valine 0.172mg 0.446mg 0%
Histidine 0.062mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +71.5%
Contains more CarbsCarbs +497.3%
Contains more OtherOther +170.8%
Contains more ProteinProtein +201.5%
Contains more WaterWater +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +134.8%
Contains more Poly. FatPolyunsaturated fat +38.5%
Contains less Sat. FatSaturated fat -51.6%

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/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.