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  6. Tofu vs. Potato chips

Tofu vs. Potato chips — In-Depth Nutrition Comparison

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What are the differences between Tofu and Potato chips?

  • Tofu is higher in Calcium, Manganese, Selenium, and Iron, yet Potato chips is higher in Vitamin B6, Vitamin C, Potassium, Vitamin B3, and Fiber.
  • Tofu's daily need coverage for Calcium is 66% more.
  • Tofu has 3 times more Manganese than Potato chips. While Tofu has 1.181mg of Manganese, Potato chips has only 0.44mg.
  • The amount of Saturated Fat in Tofu is lower.

We used Tofu, raw, firm, prepared with calcium sulfate and Snacks, potato chips, plain, unsalted types in this article.

Infographic

Tofu vs Potato chips 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
7
:
3
Potato chips
Potato chips
Contains more Calcium +2745.8%
Contains more Iron +63.2%
Contains more Phosphorus +15.2%
Contains more Zinc +44%
Contains more Copper +23.5%
Contains more Manganese +168.4%
Contains more Selenium +114.8%
Contains more Magnesium +15.5%
Contains more Potassium +438%
Contains less Sodium -42.9%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Potato chips
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 62% 48% 71% 113% 2% 30% 102% 58% 45%
Contains more Calcium +2745.8%
Contains more Iron +63.2%
Contains more Phosphorus +15.2%
Contains more Zinc +44%
Contains more Copper +23.5%
Contains more Manganese +168.4%
Contains more Selenium +114.8%
Contains more Magnesium +15.5%
Contains more Potassium +438%
Contains less Sodium -42.9%

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
1
:
9
Potato chips
Potato chips
Contains more Vitamin A +∞%
Contains more Vitamin C +15450%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +904.5%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +55.2%
Equal in Vitamin B1 - 0.167
Tofu
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% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Potato chips
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 183% 0% 104% 42% 46% 72% 25% 153% 34% 0% 56%
Contains more Vitamin A +∞%
Contains more Vitamin C +15450%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +904.5%
Contains more Vitamin B5 +202.3%
Contains more Vitamin B6 +617.4%
Contains more Folate +55.2%
Equal in Vitamin B1 - 0.167

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Potato chips
Potato chips
Contains more Protein +146.7%
Contains more Water +3575.3%
Contains more Fats +296.8%
Contains more Carbs +1802.9%
Contains more Other +157.1%
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Potato chips
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more Protein +146.7%
Contains more Water +3575.3%
Contains more Fats +296.8%
Contains more Carbs +1802.9%
Contains more Other +157.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
:
2
Potato chips
Potato chips
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +411.2%
Contains more Polyunsaturated fat +147.3%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Potato chips
33% 30% 37%
Saturated Fat: 10.96 g
Monounsaturated Fat: 9.84 g
Polyunsaturated fat: 12.17 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +411.2%
Contains more Polyunsaturated fat +147.3%

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

All nutrients comparison - raw data values

Nutrient Tofu Potato chips Opinion
Net carbs 0.48g 48.1g Potato chips
Protein 17.27g 7g Tofu
Fats 8.72g 34.6g Potato chips
Carbs 2.78g 52.9g Potato chips
Calories 144kcal 536kcal Potato chips
Sugar 0.22g Tofu
Fiber 2.3g 4.8g Potato chips
Calcium 683mg 24mg Tofu
Iron 2.66mg 1.63mg Tofu
Magnesium 58mg 67mg Potato chips
Phosphorus 190mg 165mg Tofu
Potassium 237mg 1275mg Potato chips
Sodium 14mg 8mg Potato chips
Zinc 1.57mg 1.09mg Tofu
Copper 0.378mg 0.306mg Tofu
Manganese 1.181mg 0.44mg Tofu
Selenium 17.4µg 8.1µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 9.11mg Potato chips
Vitamin C 0.2mg 31.1mg Potato chips
Vitamin B1 0.158mg 0.167mg Potato chips
Vitamin B2 0.102mg 0.197mg Potato chips
Vitamin B3 0.381mg 3.827mg Potato chips
Vitamin B5 0.133mg 0.402mg Potato chips
Vitamin B6 0.092mg 0.66mg Potato chips
Folate 29µg 45µg Potato chips
Vitamin K 22.1µg Potato chips
Tryptophan 0.235mg 0.108mg Tofu
Threonine 0.785mg 0.253mg Tofu
Isoleucine 0.849mg 0.283mg Tofu
Leucine 1.392mg 0.419mg Tofu
Lysine 0.883mg 0.424mg Tofu
Methionine 0.211mg 0.11mg Tofu
Phenylalanine 0.835mg 0.31mg Tofu
Valine 0.87mg 0.392mg Tofu
Histidine 0.431mg 153mg Potato chips
Saturated Fat 1.261g 10.96g Tofu
Monounsaturated Fat 1.925g 9.84g Potato chips
Polyunsaturated fat 4.921g 12.17g Potato chips

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Potato chips
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
11%
Tofu
59%
Potato chips
Minerals Daily Need Coverage Score
87%
Tofu
53%
Potato chips

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 9.699g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 41)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Potato chips
Potato chips contains less Sodium (difference - 6mg)
Which food is richer in vitamins?
Potato chips
Potato chips is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.