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Tofu vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between tofu and sweet potato

  • Tofu is richer in iron, calcium, selenium, manganese, and phosphorus, yet sweet potato is richer in vitamin A, vitamin B5, vitamin B6, fiber, and potassium.
  • Daily need coverage for vitamin A for sweet potato is 282% higher.
  • Tofu contains 15 times more selenium than sweet potato. Tofu contains 8.9µg of selenium, while sweet potato contains 0.6µg.
  • Tofu has a lower glycemic index than sweet potato.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Sweet potato, raw, unprepared.

Infographic

Tofu vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +778.7%
Contains more CopperCopper +27.8%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +106.4%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +134.5%
Contains more SeleniumSelenium +1383.3%
Contains more PotassiumPotassium +178.5%

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
3
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +36.4%
Contains more CholineCholine +134.1%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +185.6%
Contains more Vitamin B5Vitamin B5 +1076.5%
Contains more Vitamin B6Vitamin B6 +344.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sweet potato DV% diff.
Vitamin A 709µg 79%
Iron 5.36mg 0.61mg 59%
Calcium 350mg 30mg 32%
Polyunsaturated fat 2.699g 0.014g 18%
Vitamin B5 0.068mg 0.8mg 15%
Selenium 8.9µg 0.6µg 15%
Manganese 0.605mg 0.258mg 15%
Protein 8.08g 1.57g 13%
Vitamin B6 0.047mg 0.209mg 12%
Fiber 0.3g 3g 11%
Phosphorus 97mg 47mg 7%
Fats 4.78g 0.05g 7%
Carbs 1.87g 20.12g 6%
Potassium 121mg 337mg 6%
Zinc 0.8mg 0.3mg 5%
Starch 12.65g 5%
Copper 0.193mg 0.151mg 5%
Saturated fat 0.691g 0.018g 3%
Monounsaturated fat 1.056g 0.001g 3%
Choline 28.8mg 12.3mg 3%
Vitamin C 0.1mg 2.4mg 3%
Sodium 7mg 55mg 2%
Vitamin E 0.01mg 0.26mg 2%
Vitamin B3 0.195mg 0.557mg 2%
Folate 15µg 11µg 1%
Calories 76kcal 86kcal 1%
Fructose 0.7g 1%
Vitamin K 2.4µg 1.8µg 1%
Vitamin B2 0.052mg 0.061mg 1%
Magnesium 30mg 25mg 1%
Net carbs 1.57g 17.12g N/A
Sugar 0.62g 4.18g N/A
Vitamin B1 0.081mg 0.078mg 0%
Tryptophan 0.12mg 0.031mg 0%
Threonine 0.402mg 0.083mg 0%
Isoleucine 0.435mg 0.055mg 0%
Leucine 0.713mg 0.092mg 0%
Lysine 0.452mg 0.066mg 0%
Methionine 0.108mg 0.029mg 0%
Phenylalanine 0.428mg 0.089mg 0%
Valine 0.446mg 0.086mg 0%
Histidine 0.221mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +414.6%
Contains more FatsFats +9460%
Contains more CarbsCarbs +975.9%
Contains more OtherOther +36.1%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +105500%
Contains more Poly. FatPolyunsaturated fat +19178.6%
Contains less Sat. FatSaturated fat -97.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.