Tofu vs. Potato — In-Depth Nutrition Comparison
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How are tofu and potatoes different?
- Tofu is richer in calcium, manganese, selenium, copper, iron, phosphorus, zinc, and magnesium, while potatoes are higher in vitamin C and vitamin B6.
- Tofu covers your daily need for calcium, 67% more than potatoes.
- Tofu contains 44 times more selenium than potatoes. Tofu contains 17.4µg of selenium, while potatoes contain 0.4µg.
- Potatoes have a higher glycemic index (86) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Potatoes, flesh, and skin, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +152.2% |
| Contains more CalciumCalcium | +5591.7% |
| Contains more IronIron | +228.4% |
| Contains more CopperCopper | +243.6% |
| Contains more ZincZinc | +423.3% |
| Contains more PhosphorusPhosphorus | +233.3% |
| Contains more ManganeseManganese | +490.5% |
| Contains more SeleniumSelenium | +4250% |
| Contains more PotassiumPotassium | +79.3% |
| Contains less SodiumSodium | -57.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +95.1% |
| Contains more Vitamin B2Vitamin B2 | +218.8% |
| Contains more FolateFolate | +93.3% |
| Contains more Vitamin CVitamin C | +9750% |
| Contains more Vitamin B3Vitamin B3 | +178.5% |
| Contains more Vitamin B5Vitamin B5 | +121.8% |
| Contains more Vitamin B6Vitamin B6 | +223.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 12mg | 67% |
| Manganese | 1.181mg | 0.2mg | 43% |
| Polyunsaturated fat | 4.921g | 0.042g | 33% |
| Selenium | 17.4µg | 0.4µg | 31% |
| Protein | 17.27g | 2.05g | 30% |
| Copper | 0.378mg | 0.11mg | 30% |
| Iron | 2.66mg | 0.81mg | 23% |
| Vitamin C | 0.2mg | 19.7mg | 22% |
| Phosphorus | 190mg | 57mg | 19% |
| Vitamin B6 | 0.092mg | 0.298mg | 16% |
| Fats | 8.72g | 0.09g | 13% |
| Zinc | 1.57mg | 0.3mg | 12% |
| Magnesium | 58mg | 23mg | 8% |
| Vitamin B1 | 0.158mg | 0.081mg | 6% |
| Saturated fat | 1.261g | 0.025g | 6% |
| Starch | 15.29g | 6% | |
| Potassium | 237mg | 425mg | 6% |
| Monounsaturated fat | 1.925g | 0.002g | 5% |
| Carbs | 2.78g | 17.49g | 5% |
| Vitamin B2 | 0.102mg | 0.032mg | 5% |
| Folate | 29µg | 15µg | 4% |
| Vitamin B3 | 0.381mg | 1.061mg | 4% |
| Calories | 144kcal | 77kcal | 3% |
| Vitamin B5 | 0.133mg | 0.295mg | 3% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Fiber | 2.3g | 2.1g | 1% |
| Net carbs | 0.48g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 14mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.235mg | 0.021mg | 0% |
| Threonine | 0.785mg | 0.067mg | 0% |
| Isoleucine | 0.849mg | 0.066mg | 0% |
| Leucine | 1.392mg | 0.098mg | 0% |
| Lysine | 0.883mg | 0.107mg | 0% |
| Methionine | 0.211mg | 0.032mg | 0% |
| Phenylalanine | 0.835mg | 0.081mg | 0% |
| Valine | 0.87mg | 0.103mg | 0% |
| Histidine | 0.431mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +742.4% |
| Contains more FatsFats | +9588.9% |
| Contains more OtherOther | +25% |
| Contains more CarbsCarbs | +529.1% |
| Contains more WaterWater | +13.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +96150% |
| Contains more Poly. FatPolyunsaturated fat | +11616.7% |
| Contains less Sat. FatSaturated fat | -98% |