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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.

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.
Potato salad
Potato salad
1
:
9
Tofu
Tofu
Contains more Potassium +109.9%
Contains more Calcium +1742.1%
Contains more Iron +724.6%
Contains more Magnesium +100%
Contains more Phosphorus +86.5%
Contains less Sodium -98.7%
Contains more Zinc +158.1%
Contains more Copper +63.6%
Contains more Manganese +499%
Contains more Selenium +117.1%
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +109.9%
Contains more Calcium +1742.1%
Contains more Iron +724.6%
Contains more Magnesium +100%
Contains more Phosphorus +86.5%
Contains less Sodium -98.7%
Contains more Zinc +158.1%
Contains more Copper +63.6%
Contains more Manganese +499%
Contains more Selenium +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.
Potato salad
Potato salad
6
:
4
Tofu
Tofu
Contains more Vitamin A +84.7%
Contains more Vitamin C +9900%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +356.4%
Contains more Vitamin B5 +685.3%
Contains more Vitamin B6 +200%
Contains more Folate +114.3%
Equal in Vitamin B1 - 0.081
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +84.7%
Contains more Vitamin C +9900%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +356.4%
Contains more Vitamin B5 +685.3%
Contains more Vitamin B6 +200%
Contains more Folate +114.3%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato salad
Potato salad
3
:
2
Tofu
Tofu
Contains more Fats +71.5%
Contains more Carbs +497.3%
Contains more Other +170.8%
Contains more Protein +201.5%
Contains more Water +11.3%
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
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 Fats +71.5%
Contains more Carbs +497.3%
Contains more Other +170.8%
Contains more Protein +201.5%
Contains more Water +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato salad
Potato salad
2
:
1
Tofu
Tofu
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +38.5%
Contains less Saturated Fat -51.6%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +38.5%
Contains less Saturated Fat -51.6%

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 ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato salad Tofu Opinion
Net carbs 9.87g 1.57g Potato salad
Protein 2.68g 8.08g Tofu
Fats 8.2g 4.78g Potato salad
Carbs 11.17g 1.87g Potato salad
Calories 143kcal 76kcal Potato salad
Sugar 0.62g Potato salad
Fiber 1.3g 0.3g Potato salad
Calcium 19mg 350mg Tofu
Iron 0.65mg 5.36mg Tofu
Magnesium 15mg 30mg Tofu
Phosphorus 52mg 97mg Tofu
Potassium 254mg 121mg Potato salad
Sodium 529mg 7mg Tofu
Zinc 0.31mg 0.8mg Tofu
Copper 0.118mg 0.193mg Tofu
Manganese 0.101mg 0.605mg Tofu
Selenium 4.1µg 8.9µg Tofu
Vitamin A 157IU 85IU Potato salad
Vitamin A RAE 32µg Potato salad
Vitamin E 0.01mg Tofu
Vitamin C 10mg 0.1mg Potato salad
Vitamin B1 0.077mg 0.081mg Tofu
Vitamin B2 0.06mg 0.052mg Potato salad
Vitamin B3 0.89mg 0.195mg Potato salad
Vitamin B5 0.534mg 0.068mg Potato salad
Vitamin B6 0.141mg 0.047mg Potato salad
Folate 7µg 15µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.042mg 0.12mg Tofu
Threonine 0.116mg 0.402mg Tofu
Isoleucine 0.141mg 0.435mg Tofu
Leucine 0.202mg 0.713mg Tofu
Lysine 0.171mg 0.452mg Tofu
Methionine 0.066mg 0.108mg Tofu
Phenylalanine 0.135mg 0.428mg Tofu
Valine 0.172mg 0.446mg Tofu
Histidine 0.062mg 0.221mg Tofu
Cholesterol 68mg 0mg Tofu
Saturated Fat 1.429g 0.691g Tofu
Monounsaturated Fat 2.48g 1.056g Potato salad
Polyunsaturated fat 3.737g 2.699g Potato salad

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

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
6%
Tofu
Minerals Daily Need Coverage Score
24%
Potato salad
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 522mg)
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 - 0.738g)
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 is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.62g)
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/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.