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  6. Tofu vs. Potato chips

Tofu vs. Potato chips — In-Depth Nutrition Comparison

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How are Tofu and Potato chips different?

  • Tofu is richer in Iron, and Calcium, while Potato chips is higher in Vitamin E , Vitamin B6, Vitamin C, Potassium, Vitamin B3, Fiber, and Vitamin K.
  • Potato chips covers your daily need of Vitamin E 61% more than Tofu.
  • Tofu contains 15 times more Calcium than Potato chips. Tofu contains 350mg of Calcium, while Potato chips contains 24mg.
  • Tofu is lower in Saturated Fat.

Tofu, raw, regular, prepared with calcium sulfate and Snacks, potato chips, plain, unsalted types were used in this article.

Infographic

Tofu vs Potato chips 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
5
:
5
Potato chips
Potato chips
Contains more Calcium +1358.3%
Contains more Iron +228.8%
Contains less Sodium -12.5%
Contains more Manganese +37.5%
Contains more Magnesium +123.3%
Contains more Phosphorus +70.1%
Contains more Potassium +953.7%
Contains more Zinc +36.3%
Contains more Copper +58.5%
Equal in Selenium - 8.1
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Potato chips
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 62% 48% 71% 113% 2% 30% 102% 58% 45%
Contains more Calcium +1358.3%
Contains more Iron +228.8%
Contains less Sodium -12.5%
Contains more Manganese +37.5%
Contains more Magnesium +123.3%
Contains more Phosphorus +70.1%
Contains more Potassium +953.7%
Contains more Zinc +36.3%
Contains more Copper +58.5%
Equal in Selenium - 8.1

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
:
9
Potato chips
Potato chips
Contains more Vitamin A +∞%
Contains more Vitamin E +91000%
Contains more Vitamin C +31000%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +278.8%
Contains more Vitamin B3 +1862.6%
Contains more Vitamin B5 +491.2%
Contains more Vitamin B6 +1304.3%
Contains more Folate +200%
Contains more Vitamin K +820.8%
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%
Potato chips
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 183% 0% 104% 42% 46% 72% 25% 153% 34% 0% 56%
Contains more Vitamin A +∞%
Contains more Vitamin E +91000%
Contains more Vitamin C +31000%
Contains more Vitamin B1 +106.2%
Contains more Vitamin B2 +278.8%
Contains more Vitamin B3 +1862.6%
Contains more Vitamin B5 +491.2%
Contains more Vitamin B6 +1304.3%
Contains more Folate +200%
Contains more Vitamin K +820.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Potato chips
Potato chips
Contains more Protein +15.4%
Contains more Water +4350%
Contains more Fats +623.8%
Contains more Carbs +2728.9%
Contains more Other +400%
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
Potato chips
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more Protein +15.4%
Contains more Water +4350%
Contains more Fats +623.8%
Contains more Carbs +2728.9%
Contains more Other +400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Potato chips
Potato chips
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +831.8%
Contains more Polyunsaturated fat +350.9%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Potato chips
33% 30% 37%
Saturated Fat: 10.96 g
Monounsaturated Fat: 9.84 g
Polyunsaturated fat: 12.17 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +831.8%
Contains more Polyunsaturated fat +350.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Potato chips Opinion
Net carbs 1.57g 48.1g Potato chips
Protein 8.08g 7g Tofu
Fats 4.78g 34.6g Potato chips
Carbs 1.87g 52.9g Potato chips
Calories 76kcal 536kcal Potato chips
Sugar 0.62g 0.22g Potato chips
Fiber 0.3g 4.8g Potato chips
Calcium 350mg 24mg Tofu
Iron 5.36mg 1.63mg Tofu
Magnesium 30mg 67mg Potato chips
Phosphorus 97mg 165mg Potato chips
Potassium 121mg 1275mg Potato chips
Sodium 7mg 8mg Tofu
Zinc 0.8mg 1.09mg Potato chips
Copper 0.193mg 0.306mg Potato chips
Manganese 0.605mg 0.44mg Tofu
Selenium 8.9µg 8.1µg Tofu
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 9.11mg Potato chips
Vitamin C 0.1mg 31.1mg Potato chips
Vitamin B1 0.081mg 0.167mg Potato chips
Vitamin B2 0.052mg 0.197mg Potato chips
Vitamin B3 0.195mg 3.827mg Potato chips
Vitamin B5 0.068mg 0.402mg Potato chips
Vitamin B6 0.047mg 0.66mg Potato chips
Folate 15µg 45µg Potato chips
Vitamin K 2.4µg 22.1µg Potato chips
Tryptophan 0.12mg 0.108mg Tofu
Threonine 0.402mg 0.253mg Tofu
Isoleucine 0.435mg 0.283mg Tofu
Leucine 0.713mg 0.419mg Tofu
Lysine 0.452mg 0.424mg Tofu
Methionine 0.108mg 0.11mg Potato chips
Phenylalanine 0.428mg 0.31mg Tofu
Valine 0.446mg 0.392mg Tofu
Histidine 0.221mg 153mg Potato chips
Saturated Fat 0.691g 10.96g Tofu
Monounsaturated Fat 1.056g 9.84g Potato chips
Polyunsaturated fat 2.699g 12.17g Potato chips

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Potato chips
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
59%
Potato chips
Minerals Daily Need Coverage Score
59%
Tofu
53%
Potato chips

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 10.269g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 0.4g)
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.