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  6. Sweet potato vs. Tofu

Sweet potato vs. Tofu — In-Depth Nutrition Comparison

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The main differences between sweet potato and tofu

  • Sweet potato is richer in vitamin A, vitamin B5, vitamin B6, fiber, and potassium, yet tofu is richer in iron, calcium, selenium, manganese, and phosphorus.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Sweet potato contains 12 times more vitamin B5 than tofu. Sweet potato contains 0.8mg of vitamin B5, while tofu contains 0.068mg.
  • Tofu has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +178.5%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +778.7%
Contains more CopperCopper +27.8%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +106.4%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +134.5%
Contains more SeleniumSelenium +1383.3%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Tofu
Tofu
3
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 +2300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +185.6%
Contains more Vitamin B5Vitamin B5 +1076.5%
Contains more Vitamin B6Vitamin B6 +344.7%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +36.4%
Contains more CholineCholine +134.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Tofu DV% diff.
Vitamin A 709µg 79%
Iron 0.61mg 5.36mg 59%
Calcium 30mg 350mg 32%
Polyunsaturated fat 0.014g 2.699g 18%
Vitamin B5 0.8mg 0.068mg 15%
Selenium 0.6µg 8.9µg 15%
Manganese 0.258mg 0.605mg 15%
Protein 1.57g 8.08g 13%
Vitamin B6 0.209mg 0.047mg 12%
Fiber 3g 0.3g 11%
Phosphorus 47mg 97mg 7%
Fats 0.05g 4.78g 7%
Carbs 20.12g 1.87g 6%
Potassium 337mg 121mg 6%
Zinc 0.3mg 0.8mg 5%
Starch 12.65g 5%
Copper 0.151mg 0.193mg 5%
Saturated fat 0.018g 0.691g 3%
Monounsaturated fat 0.001g 1.056g 3%
Choline 12.3mg 28.8mg 3%
Vitamin C 2.4mg 0.1mg 3%
Sodium 55mg 7mg 2%
Vitamin E 0.26mg 0.01mg 2%
Vitamin B3 0.557mg 0.195mg 2%
Folate 11µg 15µg 1%
Calories 86kcal 76kcal 1%
Fructose 0.7g 1%
Vitamin K 1.8µg 2.4µg 1%
Vitamin B2 0.061mg 0.052mg 1%
Magnesium 25mg 30mg 1%
Net carbs 17.12g 1.57g N/A
Sugar 4.18g 0.62g N/A
Vitamin B1 0.078mg 0.081mg 0%
Tryptophan 0.031mg 0.12mg 0%
Threonine 0.083mg 0.402mg 0%
Isoleucine 0.055mg 0.435mg 0%
Leucine 0.092mg 0.713mg 0%
Lysine 0.066mg 0.452mg 0%
Methionine 0.029mg 0.108mg 0%
Phenylalanine 0.089mg 0.428mg 0%
Valine 0.086mg 0.446mg 0%
Histidine 0.031mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Tofu
Tofu
3
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 CarbsCarbs +975.9%
Contains more OtherOther +36.1%
Contains more ProteinProtein +414.6%
Contains more FatsFats +9460%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Tofu
Tofu
2
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 less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +105500%
Contains more Poly. FatPolyunsaturated fat +19178.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.