Tofu vs. Potato — In-Depth Nutrition Comparison
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How are tofu and potatoes different?
- Tofu is higher in iron, calcium, manganese, selenium, copper, and phosphorus; however, potatoes are richer in vitamin C, vitamin B6, potassium, and fiber.
- Daily need coverage for iron for tofu is 57% higher.
- Tofu contains 29 times more calcium than potatoes. While tofu contains 350mg of calcium, potatoes contain only 12mg.
- Tofu has a lower glycemic index (15) than potatoes (86).
Tofu, raw, regular, prepared with calcium sulfate and Potatoes, flesh, and skin, raw are the varieties used in this article.
Infographic
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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 MagnesiumMagnesium | +30.4% |
| Contains more CalciumCalcium | +2816.7% |
| Contains more IronIron | +561.7% |
| Contains more CopperCopper | +75.5% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +70.2% |
| Contains more ManganeseManganese | +202.5% |
| Contains more SeleniumSelenium | +2125% |
| Contains more PotassiumPotassium | +251.2% |
| Contains less SodiumSodium | -14.3% |
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 B2Vitamin B2 | +62.5% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more CholineCholine | +138% |
| Contains more Vitamin CVitamin C | +19600% |
| Contains more Vitamin B3Vitamin B3 | +444.1% |
| Contains more Vitamin B5Vitamin B5 | +333.8% |
| Contains more Vitamin B6Vitamin B6 | +534% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 0.81mg | 57% |
| Calcium | 350mg | 12mg | 34% |
| Vitamin C | 0.1mg | 19.7mg | 22% |
| Vitamin B6 | 0.047mg | 0.298mg | 19% |
| Polyunsaturated fat | 2.699g | 0.042g | 18% |
| Manganese | 0.605mg | 0.2mg | 18% |
| Selenium | 8.9µg | 0.4µg | 15% |
| Protein | 8.08g | 2.05g | 12% |
| Potassium | 121mg | 425mg | 9% |
| Copper | 0.193mg | 0.11mg | 9% |
| Fats | 4.78g | 0.09g | 7% |
| Fiber | 0.3g | 2.1g | 7% |
| Phosphorus | 97mg | 57mg | 6% |
| Starch | 15.29g | 6% | |
| Carbs | 1.87g | 17.49g | 5% |
| Zinc | 0.8mg | 0.3mg | 5% |
| Vitamin B5 | 0.068mg | 0.295mg | 5% |
| Vitamin B3 | 0.195mg | 1.061mg | 5% |
| Monounsaturated fat | 1.056g | 0.002g | 3% |
| Choline | 28.8mg | 12.1mg | 3% |
| Saturated fat | 0.691g | 0.025g | 3% |
| Vitamin B2 | 0.052mg | 0.032mg | 2% |
| Magnesium | 30mg | 23mg | 2% |
| Calories | 76kcal | 77kcal | 0% |
| Net carbs | 1.57g | 15.39g | N/A |
| Sugar | 0.62g | 0.82g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin B1 | 0.081mg | 0.081mg | 0% |
| Vitamin K | 2.4µg | 2µg | 0% |
| Folate | 15µg | 15µg | 0% |
| Tryptophan | 0.12mg | 0.021mg | 0% |
| Threonine | 0.402mg | 0.067mg | 0% |
| Isoleucine | 0.435mg | 0.066mg | 0% |
| Leucine | 0.713mg | 0.098mg | 0% |
| Lysine | 0.452mg | 0.107mg | 0% |
| Methionine | 0.108mg | 0.032mg | 0% |
| Phenylalanine | 0.428mg | 0.081mg | 0% |
| Valine | 0.446mg | 0.103mg | 0% |
| Histidine | 0.221mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +294.1% |
| Contains more FatsFats | +5211.1% |
| Contains more CarbsCarbs | +835.3% |
| Contains more OtherOther | +55.6% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52700% |
| Contains more Poly. FatPolyunsaturated fat | +6326.2% |
| Contains less Sat. FatSaturated fat | -96.4% |