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Tofu vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between tofu and french fries

  • Tofu is higher in iron, calcium, manganese, and selenium, yet french fries are higher in vitamin B6, vitamin B3, fiber, potassium, vitamin E, and vitamin B5.
  • Tofu covers your daily iron needs 57% more than french fries.
  • Tofu contains 19 times more calcium than french fries. While tofu contains 350mg of calcium, french fries contain only 18mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Fast foods, potato, french fried in vegetable oil.

Infographic

Tofu vs French fries 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.
Tofu
Tofu
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +561.7%
Contains more CopperCopper +55.6%
Contains more ZincZinc +60%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +144.9%
Contains more SeleniumSelenium +888.9%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +378.5%
Contains more PhosphorusPhosphorus +28.9%

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.
Tofu
Tofu
1
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%
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin EVitamin E +16600%
Contains more Vitamin B1Vitamin B1 +109.9%
Contains more Vitamin B3Vitamin B3 +1440.5%
Contains more Vitamin B5Vitamin B5 +752.9%
Contains more Vitamin B6Vitamin B6 +691.5%
Contains more Vitamin KVitamin K +366.7%
Contains more FolateFolate +100%
Contains more CholineCholine +27.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu French fries DV% diff.
Iron 5.36mg 0.81mg 57%
Calcium 350mg 18mg 33%
Vitamin B6 0.047mg 0.372mg 25%
Polyunsaturated fat 2.699g 5.398g 18%
Vitamin B3 0.195mg 3.004mg 18%
Manganese 0.605mg 0.247mg 16%
Fats 4.78g 14.73g 15%
Selenium 8.9µg 0.9µg 15%
Fiber 0.3g 3.8g 14%
Carbs 1.87g 41.44g 13%
Potassium 121mg 579mg 13%
Calories 76kcal 312kcal 12%
Monounsaturated fat 1.056g 5.969g 12%
Vitamin E 0.01mg 1.67mg 11%
Vitamin B5 0.068mg 0.58mg 10%
Sodium 7mg 210mg 9%
Protein 8.08g 3.43g 9%
Copper 0.193mg 0.124mg 8%
Saturated fat 0.691g 2.336g 7%
Vitamin B1 0.081mg 0.17mg 7%
Vitamin K 2.4µg 11.2µg 7%
Vitamin C 0.1mg 4.7mg 5%
Phosphorus 97mg 125mg 4%
Folate 15µg 30µg 4%
Zinc 0.8mg 0.5mg 3%
Magnesium 30mg 35mg 1%
Vitamin B2 0.052mg 0.039mg 1%
Choline 28.8mg 36.8mg 1%
Net carbs 1.57g 37.64g N/A
Sugar 0.62g 0.3g N/A
Trans fat 0g 0.06g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +135.6%
Contains more WaterWater +119.3%
Contains more FatsFats +208.2%
Contains more CarbsCarbs +2116%
Contains more OtherOther +156.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +465.2%
Contains more Poly. FatPolyunsaturated fat +100%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.