Tofu vs. Potato bread — In-Depth Nutrition Comparison
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How are tofu and potato bread different?
- Tofu is richer in iron, calcium, and manganese, while potato bread is higher in phosphorus, folate, fiber, potassium, vitamin B5, and vitamin B6.
- Tofu covers your daily need for iron, 39% more than potato bread.
- Tofu contains 2 times more manganese than potato bread. Tofu contains 0.605mg of manganese, while potato bread contains 0.253mg.
- Tofu is lower in sodium.
- Potato bread has a higher glycemic index (61) than tofu (15).
Tofu, raw, regular, prepared with calcium sulfate and Bread, potato types were used in this article.
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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.
| Contains more CalciumCalcium | +86.2% |
| Contains more IronIron | +138.2% |
| Contains more CopperCopper | +105.3% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +139.1% |
| Contains more PotassiumPotassium | +493.4% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +280.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +56.5% |
| Contains more Vitamin EVitamin E | +4600% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +132.1% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B3Vitamin B3 | +541% |
| Contains more Vitamin B5Vitamin B5 | +1101.5% |
| Contains more Vitamin B6Vitamin B6 | +393.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +183.3% |
| Contains more FolateFolate | +740% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 2.25mg | 39% |
| Phosphorus | 97mg | 369mg | 39% |
| Folate | 15µg | 126µg | 28% |
| Fiber | 0.3g | 6.3g | 24% |
| Polyunsaturated fat | 2.699g | 0g | 18% |
| Potassium | 121mg | 718mg | 18% |
| Sodium | 7mg | 375mg | 16% |
| Calcium | 350mg | 188mg | 16% |
| Vitamin B5 | 0.068mg | 0.817mg | 15% |
| Manganese | 0.605mg | 0.253mg | 15% |
| Carbs | 1.87g | 47.07g | 15% |
| Vitamin B6 | 0.047mg | 0.232mg | 14% |
| Copper | 0.193mg | 0.094mg | 11% |
| Calories | 76kcal | 266kcal | 10% |
| Protein | 8.08g | 12.5g | 9% |
| Vitamin B1 | 0.081mg | 0.188mg | 9% |
| Vitamin B3 | 0.195mg | 1.25mg | 7% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Zinc | 0.8mg | 1.44mg | 6% |
| Vitamin K | 2.4µg | 6.8µg | 4% |
| Vitamin B2 | 0.052mg | 0.106mg | 4% |
| Saturated fat | 0.691g | 0g | 3% |
| Vitamin A | 24µg | 3% | |
| Vitamin E | 0.01mg | 0.47mg | 3% |
| Monounsaturated fat | 1.056g | 0g | 3% |
| Fats | 4.78g | 3.13g | 3% |
| Choline | 28.8mg | 18.4mg | 2% |
| Selenium | 8.9µg | 9.5µg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Magnesium | 30mg | 28mg | 0% |
| Sugar | 0.62g | 9.38g | N/A |
| Tryptophan | 0.12mg | 0.081mg | 0% |
| Threonine | 0.402mg | 0.224mg | 0% |
| Isoleucine | 0.435mg | 0.268mg | 0% |
| Leucine | 0.713mg | 0.44mg | 0% |
| Lysine | 0.452mg | 0.311mg | 0% |
| Methionine | 0.108mg | 0.112mg | 0% |
| Phenylalanine | 0.428mg | 0.285mg | 0% |
| Valine | 0.446mg | 0.305mg | 0% |
| Histidine | 0.221mg | 0.143mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more FatsFats | +52.7% |
| Contains more WaterWater | +152% |
| Contains more ProteinProtein | +54.7% |
| Contains more CarbsCarbs | +2417.1% |
| Contains more OtherOther | +420.8% |