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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 are 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 have only 0.44mg.
  • The amount of saturated fat in tofu is lower.
  • The glycemic index of 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
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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more CalciumCalcium +2745.8%
Contains more IronIron +63.2%
Contains more CopperCopper +23.5%
Contains more ZincZinc +44%
Contains more PhosphorusPhosphorus +15.2%
Contains more ManganeseManganese +168.4%
Contains more SeleniumSelenium +114.8%
Contains more MagnesiumMagnesium +15.5%
Contains more PotassiumPotassium +438%
Contains less SodiumSodium -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
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 0.67% 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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin CVitamin C +15450%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +904.5%
Contains more Vitamin B5Vitamin B5 +202.3%
Contains more Vitamin B6Vitamin B6 +617.4%
Contains more FolateFolate +55.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.167mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Potato chips DV% diff.
Calcium 683mg 24mg 66%
Vitamin E 9.11mg 61%
Polyunsaturated fat 4.921g 12.17g 48%
Saturated fat 1.261g 10.96g 44%
Vitamin B6 0.092mg 0.66mg 44%
Fats 8.72g 34.6g 40%
Vitamin C 0.2mg 31.1mg 34%
Manganese 1.181mg 0.44mg 32%
Potassium 237mg 1275mg 31%
Histidine 0.431mg 153mg 22%
Vitamin B3 0.381mg 3.827mg 22%
Protein 17.27g 7g 21%
Monounsaturated fat 1.925g 9.84g 20%
Calories 144kcal 536kcal 20%
Vitamin K 22.1µg 18%
Carbs 2.78g 52.9g 17%
Selenium 17.4µg 8.1µg 17%
Iron 2.66mg 1.63mg 13%
Fiber 2.3g 4.8g 10%
Copper 0.378mg 0.306mg 8%
Choline 37.5mg 7%
Vitamin B2 0.102mg 0.197mg 7%
Vitamin B5 0.133mg 0.402mg 5%
Folate 29µg 45µg 4%
Phosphorus 190mg 165mg 4%
Zinc 1.57mg 1.09mg 4%
Magnesium 58mg 67mg 2%
Vitamin B1 0.158mg 0.167mg 1%
Net carbs 0.48g 48.1g N/A
Sugar 0.22g N/A
Sodium 14mg 8mg 0%
Tryptophan 0.235mg 0.108mg 0%
Threonine 0.785mg 0.253mg 0%
Isoleucine 0.849mg 0.283mg 0%
Leucine 1.392mg 0.419mg 0%
Lysine 0.883mg 0.424mg 0%
Methionine 0.211mg 0.11mg 0%
Phenylalanine 0.835mg 0.31mg 0%
Valine 0.87mg 0.392mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
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 ProteinProtein +146.7%
Contains more WaterWater +3575.3%
Contains more FatsFats +296.8%
Contains more CarbsCarbs +1802.9%
Contains more OtherOther +157.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +411.2%
Contains more Poly. FatPolyunsaturated fat +147.3%

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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. 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.