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  6. Tofu vs. Potato pancake

Tofu vs. Potato pancake — In-Depth Nutrition Comparison

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How are tofu and potato pancake different?

  • Tofu is higher in iron, calcium, and manganese; however, potato pancake is richer in vitamin B6, vitamin C, potassium, vitamin B5, and vitamin B12.
  • Daily need coverage for iron for tofu is 46% higher.
  • Tofu contains 11 times more calcium than potato pancake. While tofu contains 350mg of calcium, potato pancake contains only 32mg.
  • Tofu has less sodium.

Tofu, raw, regular, prepared with calcium sulfate and Potato pancakes are the varieties used in this article.

Infographic

Tofu vs Potato pancake 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
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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more CalciumCalcium +993.8%
Contains more IronIron +221%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +132.7%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +414%
Contains more PhosphorusPhosphorus +32%
~equal in Copper ~0.18mg
~equal in Selenium ~8.9µg

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
0
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin CVitamin C +27500%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +232.7%
Contains more Vitamin B3Vitamin B3 +757.4%
Contains more Vitamin B5Vitamin B5 +1013.2%
Contains more Vitamin B6Vitamin B6 +853.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +173.3%
Contains more CholineCholine +157.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +32.9%
Contains more WaterWater +77%
Contains more FatsFats +208.8%
Contains more CarbsCarbs +1387.2%
Contains more OtherOther +397.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Mono. FatMonounsaturated fat +253.2%
Contains more Poly. FatPolyunsaturated fat +178.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Potato pancake DV% diff.
Iron 5.36mg 1.67mg 46%
Sodium 7mg 764mg 33%
Polyunsaturated fat 2.699g 7.516g 32%
Cholesterol 0mg 95mg 32%
Calcium 350mg 32mg 32%
Vitamin C 0.1mg 27.6mg 31%
Vitamin B6 0.047mg 0.448mg 31%
Fats 4.78g 14.76g 15%
Potassium 121mg 622mg 15%
Manganese 0.605mg 0.26mg 15%
Vitamin B5 0.068mg 0.757mg 14%
Fiber 0.3g 3.3g 12%
Vitamin B12 0µg 0.29µg 12%
Calories 76kcal 268kcal 10%
Starch 20.88g 9%
Carbs 1.87g 27.81g 9%
Vitamin B3 0.195mg 1.672mg 9%
Vitamin B2 0.052mg 0.173mg 9%
Choline 28.8mg 74.2mg 8%
Saturated fat 0.691g 2.496g 8%
Folate 15µg 41µg 7%
Monounsaturated fat 1.056g 3.73g 7%
Vitamin B1 0.081mg 0.158mg 6%
Protein 8.08g 6.08g 4%
Vitamin A 32µg 4%
Phosphorus 97mg 128mg 4%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.01mg 0.23mg 1%
Zinc 0.8mg 0.7mg 1%
Fructose 0.56g 1%
Copper 0.193mg 0.18mg 1%
Magnesium 30mg 36mg 1%
Vitamin D 0IU 11IU 1%
Net carbs 1.57g 24.51g N/A
Sugar 0.62g 1.79g N/A
Selenium 8.9µg 8.9µg 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.12mg 0.087mg 0%
Threonine 0.402mg 0.24mg 0%
Isoleucine 0.435mg 0.28mg 0%
Leucine 0.713mg 0.442mg 0%
Lysine 0.452mg 0.389mg 0%
Methionine 0.108mg 0.137mg 0%
Phenylalanine 0.428mg 0.3mg 0%
Valine 0.446mg 0.369mg 0%
Histidine 0.221mg 0.141mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Potato pancake
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Potato pancake
Minerals Daily Need Coverage Score
59%
Tofu
47%
Potato pancake

Comparison summary

Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.17g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 757mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 1.805g)
Which food is lower in glycemic index?
Potato pancake
Potato pancake is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Potato pancake
Potato pancake is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.