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  6. Tofu vs. Hash browns

Tofu vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between tofu and hash browns

  • Tofu has more iron, calcium, manganese, selenium, and copper; however, hash browns are higher in vitamin E, vitamin B6, vitamin B3, and fiber.
  • Tofu covers your daily need for iron, 60% more than hash browns.
  • Tofu has 22 times more selenium than hash browns. While tofu has 8.9µg of selenium, hash browns have only 0.4µg.
  • Tofu has less sodium.
  • The glycemic index of hash browns is higher.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Tofu vs Hash browns 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
8
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +1742.1%
Contains more IronIron +793.3%
Contains more CopperCopper +93%
Contains more ZincZinc +122.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +282.9%
Contains more SeleniumSelenium +2125%
Contains more PotassiumPotassium +193.4%
~equal in Phosphorus ~98mg

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
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%
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more FolateFolate +25%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +5300%
Contains more Vitamin EVitamin E +26100%
Contains more Vitamin B1Vitamin B1 +69.1%
Contains more Vitamin B3Vitamin B3 +842.6%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +295.7%
Contains more Vitamin KVitamin K +312.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +213.2%
Contains more WaterWater +71.6%
Contains more FatsFats +256.5%
Contains more CarbsCarbs +1444.4%
Contains more OtherOther +209.7%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +641.2%
Contains more Poly. FatPolyunsaturated fat +109.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Hash browns
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Hash browns DV% diff.
Iron 5.36mg 0.6mg 60%
Calcium 350mg 19mg 33%
Sodium 7mg 566mg 24%
Polyunsaturated fat 2.699g 5.665g 20%
Fats 4.78g 17.04g 19%
Manganese 0.605mg 0.158mg 19%
Monounsaturated fat 1.056g 7.827g 17%
Vitamin E 0.01mg 2.62mg 17%
Selenium 8.9µg 0.4µg 15%
Vitamin B6 0.047mg 0.186mg 11%
Protein 8.08g 2.58g 11%
Starch 25.74g 11%
Calories 76kcal 272kcal 10%
Copper 0.193mg 0.1mg 10%
Fiber 0.3g 2.7g 10%
Vitamin B3 0.195mg 1.838mg 10%
Carbs 1.87g 28.88g 9%
Saturated fat 0.691g 2.54g 8%
Potassium 121mg 355mg 7%
Vitamin K 2.4µg 9.9µg 6%
Vitamin B5 0.068mg 0.38mg 6%
Vitamin C 0.1mg 5.4mg 6%
Vitamin B1 0.081mg 0.137mg 5%
Zinc 0.8mg 0.36mg 4%
Choline 28.8mg 17.8mg 2%
Magnesium 30mg 21mg 2%
Vitamin B2 0.052mg 0.038mg 1%
Folate 15µg 12µg 1%
Net carbs 1.57g 26.18g N/A
Sugar 0.62g 0.56g N/A
Phosphorus 97mg 98mg 0%
Trans fat 0g 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Hash browns
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Tofu
20%
Hash browns
Minerals Daily Need Coverage Score
59%
Tofu
26%
Hash browns

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 559mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.849g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Hash browns
Hash browns is lower in Sugar (difference - 0.06g)
Which food is richer in vitamins?
Hash browns
Hash browns is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.