Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Mashed potato

Tofu vs. Mashed potato — In-Depth Nutrition Comparison

Compare

What are the main differences between tofu and mashed potato?

  • Tofu is richer in iron, calcium, manganese, copper, selenium, vitamin B1, and phosphorus, while mashed potato is higher in vitamin B6 and vitamin B3.
  • Tofu's daily need coverage for iron is 63% higher.
  • Mashed potato has 19 times less calcium than tofu. Tofu has 350mg of calcium, while mashed potato has 18mg.
  • Tofu is lower in sodium.
  • Mashed potato has a higher glycemic index (87) than tofu (15).

We used Tofu, raw, regular, prepared with calcium sulfate and Fast foods, potato, mashed types in this comparison.

Infographic

Tofu vs Mashed potato 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1844.4%
Contains more IronIron +1629%
Contains more CopperCopper +451.4%
Contains more ZincZinc +263.6%
Contains more PhosphorusPhosphorus +64.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +517.3%
Contains more SeleniumSelenium +1012.5%
Contains more PotassiumPotassium +136.4%

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
6
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +114.9%
Contains more Vitamin EVitamin E +4100%
Contains more Vitamin B3Vitamin B3 +453.8%
Contains more Vitamin B6Vitamin B6 +155.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +145.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mashed potato DV% diff.
Iron 5.36mg 0.31mg 63%
Calcium 350mg 18mg 33%
Manganese 0.605mg 0.098mg 22%
Copper 0.193mg 0.035mg 18%
Selenium 8.9µg 0.8µg 15%
Sodium 7mg 306mg 13%
Protein 8.08g 1.65g 13%
Polyunsaturated fat 2.699g 1.342g 9%
Vitamin B3 0.195mg 1.08mg 6%
Vitamin B1 0.081mg 0.015mg 6%
Vitamin B6 0.047mg 0.12mg 6%
Starch 12.1g 5%
Potassium 121mg 286mg 5%
Zinc 0.8mg 0.22mg 5%
Vitamin A 43µg 5%
Phosphorus 97mg 59mg 5%
Magnesium 30mg 15mg 4%
Carbs 1.87g 14.65g 4%
Fiber 0.3g 1.3g 4%
Choline 28.8mg 13.4mg 3%
Vitamin E 0.01mg 0.42mg 3%
Fats 4.78g 2.82g 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B2 0.052mg 0.015mg 3%
Vitamin K 2.4µg 5.9µg 3%
Folate 15µg 9µg 2%
Saturated fat 0.691g 0.577g 1%
Monounsaturated fat 1.056g 0.72g 1%
Calories 76kcal 89kcal 1%
Vitamin B5 0.068mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 13.35g N/A
Sugar 0.62g 0.5g N/A
Trans fat 0g 0.105g 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 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +389.7%
Contains more FatsFats +69.5%
Contains more CarbsCarbs +683.4%
Contains more OtherOther +75%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +46.7%
Contains more Poly. FatPolyunsaturated fat +101.1%
Contains less Sat. FatSaturated fat -16.5%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.