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Tofu vs. Potato pancake — In-Depth Nutrition Comparison

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How are tofu and potato pancake different?

  • Tofu is richer in calcium, manganese, copper, selenium, and iron, while potato pancake is higher in vitamin C, vitamin B6, and vitamin B5.
  • Tofu covers your daily need for calcium, 65% more than potato pancake.
  • Tofu contains 5 times more manganese than potato pancake. Tofu contains 1.181mg of manganese, while potato pancake contains 0.26mg.
  • Tofu is lower in sodium.

Tofu, raw, firm, prepared with calcium sulfate and Potato pancakes types were used in this article.

Infographic

Tofu vs Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +2034.4%
Contains more IronIron +59.3%
Contains more CopperCopper +110%
Contains more ZincZinc +124.3%
Contains more PhosphorusPhosphorus +48.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +354.2%
Contains more SeleniumSelenium +95.5%
Contains more PotassiumPotassium +162.4%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
Contains more Vitamin CVitamin C +13700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin B3Vitamin B3 +338.8%
Contains more Vitamin B5Vitamin B5 +469.2%
Contains more Vitamin B6Vitamin B6 +387%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +41.4%
~equal in Vitamin B1 ~0.158mg

All nutrients comparison - raw data values

Nutrient Tofu Potato pancake DV% diff.
Calcium 683mg 32mg 65%
Manganese 1.181mg 0.26mg 40%
Sodium 14mg 764mg 33%
Cholesterol 0mg 95mg 32%
Vitamin C 0.2mg 27.6mg 30%
Vitamin B6 0.092mg 0.448mg 27%
Protein 17.27g 6.08g 22%
Copper 0.378mg 0.18mg 22%
Polyunsaturated fat 4.921g 7.516g 17%
Selenium 17.4µg 8.9µg 15%
Choline 74.2mg 13%
Iron 2.66mg 1.67mg 12%
Vitamin B12 0µg 0.29µg 12%
Vitamin B5 0.133mg 0.757mg 12%
Potassium 237mg 622mg 11%
Starch 20.88g 9%
Phosphorus 190mg 128mg 9%
Fats 8.72g 14.76g 9%
Carbs 2.78g 27.81g 8%
Zinc 1.57mg 0.7mg 8%
Vitamin B3 0.381mg 1.672mg 8%
Saturated fat 1.261g 2.496g 6%
Calories 144kcal 268kcal 6%
Vitamin B2 0.102mg 0.173mg 5%
Monounsaturated fat 1.925g 3.73g 5%
Magnesium 58mg 36mg 5%
Vitamin A 32µg 4%
Fiber 2.3g 3.3g 4%
Folate 29µg 41µg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.23mg 2%
Vitamin K 2.7µg 2%
Fructose 0.56g 1%
Vitamin D 0IU 11IU 1%
Net carbs 0.48g 24.51g N/A
Sugar 1.79g N/A
Vitamin B1 0.158mg 0.158mg 0%
Tryptophan 0.235mg 0.087mg 0%
Threonine 0.785mg 0.24mg 0%
Isoleucine 0.849mg 0.28mg 0%
Leucine 1.392mg 0.442mg 0%
Lysine 0.883mg 0.389mg 0%
Methionine 0.211mg 0.137mg 0%
Phenylalanine 0.835mg 0.3mg 0%
Valine 0.87mg 0.369mg 0%
Histidine 0.431mg 0.141mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

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
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 g
Contains more ProteinProtein +184%
Contains more WaterWater +46.2%
Contains more FatsFats +69.3%
Contains more CarbsCarbs +900.4%
Contains more OtherOther +155.7%

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
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 g
Contains less Sat. FatSaturated fat -49.5%
Contains more Mono. FatMonounsaturated fat +93.8%
Contains more Poly. FatPolyunsaturated fat +52.7%

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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 pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.