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Tofu vs. Mashed potato — In-Depth Nutrition Comparison

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A recap on differences between tofu and mashed potato

  • Tofu is higher than mashed potato in calcium, manganese, copper, selenium, iron, phosphorus, zinc, vitamin B1, and magnesium.
  • Tofu covers your daily calcium needs 67% more than mashed potato.
  • Tofu contains 22 times more selenium than mashed potato. While tofu contains 17.4µg of selenium, mashed potato contains only 0.8µg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Fast foods, potato, mashed.

Infographic

Tofu vs Mashed 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +3694.4%
Contains more IronIron +758.1%
Contains more CopperCopper +980%
Contains more ZincZinc +613.6%
Contains more PhosphorusPhosphorus +222%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +1105.1%
Contains more SeleniumSelenium +2075%
Contains more PotassiumPotassium +20.7%

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
5
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +953.3%
Contains more Vitamin B2Vitamin B2 +580%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +222.2%
Contains more Vitamin B3Vitamin B3 +183.5%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Mashed potato DV% diff.
Calcium 683mg 18mg 67%
Manganese 1.181mg 0.098mg 47%
Copper 0.378mg 0.035mg 38%
Protein 17.27g 1.65g 31%
Selenium 17.4µg 0.8µg 30%
Iron 2.66mg 0.31mg 29%
Polyunsaturated fat 4.921g 1.342g 24%
Phosphorus 190mg 59mg 19%
Sodium 14mg 306mg 13%
Zinc 1.57mg 0.22mg 12%
Vitamin B1 0.158mg 0.015mg 12%
Magnesium 58mg 15mg 10%
Fats 8.72g 2.82g 9%
Vitamin B2 0.102mg 0.015mg 7%
Folate 29µg 9µg 5%
Vitamin A 43µg 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Carbs 2.78g 14.65g 4%
Fiber 2.3g 1.3g 4%
Vitamin B3 0.381mg 1.08mg 4%
Monounsaturated fat 1.925g 0.72g 3%
Vitamin B12 0µg 0.07µg 3%
Saturated fat 1.261g 0.577g 3%
Calories 144kcal 89kcal 3%
Vitamin B5 0.133mg 3%
Vitamin E 0.42mg 3%
Vitamin B6 0.092mg 0.12mg 2%
Choline 13.4mg 2%
Potassium 237mg 286mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0g 0.105g N/A
Tryptophan 0.235mg 0%
Threonine 0.785mg 0%
Isoleucine 0.849mg 0%
Leucine 1.392mg 0%
Lysine 0.883mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.835mg 0%
Valine 0.87mg 0%
Histidine 0.431mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +946.7%
Contains more FatsFats +209.2%
Contains more CarbsCarbs +427%
Contains more WaterWater +14%
~equal in Other ~1.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +167.4%
Contains more Poly. FatPolyunsaturated fat +266.7%
Contains less Sat. FatSaturated fat -54.2%

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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/172475/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.