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Tofu vs. Potato salad — In-Depth Nutrition Comparison

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Differences between Tofu and Potato salad

  • Tofu has more Iron, Calcium, Manganese, Selenium, and Copper, while Potato salad has more Vitamin C, Vitamin B5, and Vitamin B6.
  • Tofu's daily need coverage for Iron is 59% higher.
  • Potato salad contains 18 times less Calcium than Tofu. Tofu contains 350mg of Calcium, while Potato salad contains 19mg.
  • The amount of Sodium in Tofu is lower.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Potato salad, home-prepared.

Infographic

Tofu vs Potato salad 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.
Contains more Calcium +1742.1%
Contains more Iron +724.6%
Contains more Magnesium +100%
Contains more Phosphorus +86.5%
Contains less Sodium -98.7%
Contains more Zinc +158.1%
Contains more Copper +63.6%
Contains more Manganese +499%
Contains more Selenium +117.1%
Contains more Potassium +109.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +1742.1%
Contains more Iron +724.6%
Contains more Magnesium +100%
Contains more Phosphorus +86.5%
Contains less Sodium -98.7%
Contains more Zinc +158.1%
Contains more Copper +63.6%
Contains more Manganese +499%
Contains more Selenium +117.1%
Contains more Potassium +109.9%

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
4
:
Contains more Folate +114.3%
Contains more Vitamin A +84.7%
Contains more Vitamin C +9900%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +356.4%
Contains more Vitamin B5 +685.3%
Contains more Vitamin B6 +200%
Equal in Vitamin B1 - 0.077
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Folate +114.3%
Contains more Vitamin A +84.7%
Contains more Vitamin C +9900%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +356.4%
Contains more Vitamin B5 +685.3%
Contains more Vitamin B6 +200%
Equal in Vitamin B1 - 0.077

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +201.5%
Contains more Water +11.3%
Contains more Fats +71.5%
Contains more Carbs +497.3%
Contains more Other +170.8%
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more Protein +201.5%
Contains more Water +11.3%
Contains more Fats +71.5%
Contains more Carbs +497.3%
Contains more Other +170.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +38.5%
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -51.6%
Contains more Monounsaturated Fat +134.8%
Contains more Polyunsaturated fat +38.5%

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 salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Potato salad Opinion
Net carbs 1.57g 9.87g Potato salad
Protein 8.08g 2.68g Tofu
Fats 4.78g 8.2g Potato salad
Carbs 1.87g 11.17g Potato salad
Calories 76kcal 143kcal Potato salad
Sugar 0.62g Potato salad
Fiber 0.3g 1.3g Potato salad
Calcium 350mg 19mg Tofu
Iron 5.36mg 0.65mg Tofu
Magnesium 30mg 15mg Tofu
Phosphorus 97mg 52mg Tofu
Potassium 121mg 254mg Potato salad
Sodium 7mg 529mg Tofu
Zinc 0.8mg 0.31mg Tofu
Copper 0.193mg 0.118mg Tofu
Manganese 0.605mg 0.101mg Tofu
Selenium 8.9µg 4.1µg Tofu
Vitamin A 85IU 157IU Potato salad
Vitamin A RAE 32µg Potato salad
Vitamin E 0.01mg Tofu
Vitamin C 0.1mg 10mg Potato salad
Vitamin B1 0.081mg 0.077mg Tofu
Vitamin B2 0.052mg 0.06mg Potato salad
Vitamin B3 0.195mg 0.89mg Potato salad
Vitamin B5 0.068mg 0.534mg Potato salad
Vitamin B6 0.047mg 0.141mg Potato salad
Folate 15µg 7µg Tofu
Vitamin K 2.4µg Tofu
Tryptophan 0.12mg 0.042mg Tofu
Threonine 0.402mg 0.116mg Tofu
Isoleucine 0.435mg 0.141mg Tofu
Leucine 0.713mg 0.202mg Tofu
Lysine 0.452mg 0.171mg Tofu
Methionine 0.108mg 0.066mg Tofu
Phenylalanine 0.428mg 0.135mg Tofu
Valine 0.446mg 0.172mg Tofu
Histidine 0.221mg 0.062mg Tofu
Cholesterol 0mg 68mg Tofu
Saturated Fat 0.691g 1.429g Tofu
Monounsaturated Fat 1.056g 2.48g Potato salad
Polyunsaturated fat 2.699g 3.737g Potato salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Potato salad
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
14%
Potato salad
Minerals Daily Need Coverage Score
59%
Tofu
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.738g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 0.62g)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.