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  6. Tofu vs. Potato salad

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.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of potato salad is 45.

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.
Tofu
Tofu
9
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +1742.1%
Contains more IronIron +724.6%
Contains more CopperCopper +63.6%
Contains more ZincZinc +158.1%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +499%
Contains more SeleniumSelenium +117.1%
Contains more PotassiumPotassium +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
Tofu
4
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +356.4%
Contains more Vitamin B5Vitamin B5 +685.3%
Contains more Vitamin B6Vitamin B6 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.077mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Potato salad DV% diff.
Iron 5.36mg 0.65mg 59%
Calcium 350mg 19mg 33%
Sodium 7mg 529mg 23%
Cholesterol 0mg 68mg 23%
Manganese 0.605mg 0.101mg 22%
Protein 8.08g 2.68g 11%
Vitamin C 0.1mg 10mg 11%
Selenium 8.9µg 4.1µg 9%
Vitamin B5 0.068mg 0.534mg 9%
Copper 0.193mg 0.118mg 8%
Polyunsaturated fat 2.699g 3.737g 7%
Vitamin B6 0.047mg 0.141mg 7%
Phosphorus 97mg 52mg 6%
Choline 28.8mg 5%
Fats 4.78g 8.2g 5%
Potassium 121mg 254mg 4%
Magnesium 30mg 15mg 4%
Vitamin B3 0.195mg 0.89mg 4%
Fiber 0.3g 1.3g 4%
Zinc 0.8mg 0.31mg 4%
Monounsaturated fat 1.056g 2.48g 4%
Vitamin A 32µg 4%
Saturated fat 0.691g 1.429g 3%
Calories 76kcal 143kcal 3%
Carbs 1.87g 11.17g 3%
Vitamin K 2.4µg 2%
Folate 15µg 7µg 2%
Vitamin B2 0.052mg 0.06mg 1%
Net carbs 1.57g 9.87g N/A
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Vitamin B1 0.081mg 0.077mg 0%
Tryptophan 0.12mg 0.042mg 0%
Threonine 0.402mg 0.116mg 0%
Isoleucine 0.435mg 0.141mg 0%
Leucine 0.713mg 0.202mg 0%
Lysine 0.452mg 0.171mg 0%
Methionine 0.108mg 0.066mg 0%
Phenylalanine 0.428mg 0.135mg 0%
Valine 0.446mg 0.172mg 0%
Histidine 0.221mg 0.062mg 0%

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
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 ProteinProtein +201.5%
Contains more WaterWater +11.3%
Contains more FatsFats +71.5%
Contains more CarbsCarbs +497.3%
Contains more OtherOther +170.8%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -51.6%
Contains more Mono. FatMonounsaturated fat +134.8%
Contains more Poly. FatPolyunsaturated fat +38.5%

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.