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  6. Tofu vs. Mashed potato

Tofu vs. Mashed potato — In-Depth Nutrition Comparison

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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.

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
:
1
Mashed potato
Mashed potato
Contains more Calcium +1844.4%
Contains more Iron +1629%
Contains more Magnesium +100%
Contains more Phosphorus +64.4%
Contains less Sodium -97.7%
Contains more Zinc +263.6%
Contains more Copper +451.4%
Contains more Manganese +517.3%
Contains more Selenium +1012.5%
Contains more Potassium +136.4%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +1844.4%
Contains more Iron +1629%
Contains more Magnesium +100%
Contains more Phosphorus +64.4%
Contains less Sodium -97.7%
Contains more Zinc +263.6%
Contains more Copper +451.4%
Contains more Manganese +517.3%
Contains more Selenium +1012.5%
Contains more Potassium +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
5
:
6
Mashed potato
Mashed potato
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Folate +66.7%
Contains more Vitamin A +117.6%
Contains more Vitamin E +4100%
Contains more Vitamin B3 +453.8%
Contains more Vitamin B6 +155.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145.8%
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%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +440%
Contains more Vitamin B2 +246.7%
Contains more Folate +66.7%
Contains more Vitamin A +117.6%
Contains more Vitamin E +4100%
Contains more Vitamin B3 +453.8%
Contains more Vitamin B6 +155.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +145.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Mashed potato
Mashed potato
Contains more Protein +389.7%
Contains more Fats +69.5%
Contains more Carbs +683.4%
Contains more Other +75%
Equal in Water - 79.62
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
Mashed potato
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 Protein +389.7%
Contains more Fats +69.5%
Contains more Carbs +683.4%
Contains more Other +75%
Equal in Water - 79.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Mashed potato
Mashed potato
Contains more Monounsaturated Fat +46.7%
Contains more Polyunsaturated fat +101.1%
Contains less Saturated Fat -16.5%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains more Monounsaturated Fat +46.7%
Contains more Polyunsaturated fat +101.1%
Contains less Saturated Fat -16.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Mashed potato Opinion
Net carbs 1.57g 13.35g Mashed potato
Protein 8.08g 1.65g Tofu
Fats 4.78g 2.82g Tofu
Carbs 1.87g 14.65g Mashed potato
Calories 76kcal 89kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.62g 0.5g Mashed potato
Fiber 0.3g 1.3g Mashed potato
Calcium 350mg 18mg Tofu
Iron 5.36mg 0.31mg Tofu
Magnesium 30mg 15mg Tofu
Phosphorus 97mg 59mg Tofu
Potassium 121mg 286mg Mashed potato
Sodium 7mg 306mg Tofu
Zinc 0.8mg 0.22mg Tofu
Copper 0.193mg 0.035mg Tofu
Manganese 0.605mg 0.098mg Tofu
Selenium 8.9µg 0.8µg Tofu
Vitamin A 85IU 185IU Mashed potato
Vitamin A RAE 43µg Mashed potato
Vitamin E 0.01mg 0.42mg Mashed potato
Vitamin C 0.1mg 0mg Tofu
Vitamin B1 0.081mg 0.015mg Tofu
Vitamin B2 0.052mg 0.015mg Tofu
Vitamin B3 0.195mg 1.08mg Mashed potato
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg 0.12mg Mashed potato
Folate 15µg 9µg Tofu
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 2.4µg 5.9µg Mashed potato
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Trans Fat 0g 0.105g Tofu
Saturated Fat 0.691g 0.577g Mashed potato
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 1.056g 0.72g Tofu
Polyunsaturated fat 2.699g 1.342g Tofu
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Mashed potato
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
6%
Tofu
9%
Mashed potato
Minerals Daily Need Coverage Score
59%
Tofu
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 299mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 0.12g)
Which food is lower in Saturated Fat?
Mashed potato
Mashed potato is lower in Saturated Fat (difference - 0.114g)
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 ($)
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. 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.