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  6. Tofu vs. Potato salad

Tofu vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between tofu and potato salad

  • Tofu has more calcium, manganese, copper, iron, selenium, phosphorus, and zinc; however, potato salad is richer in vitamin C.
  • Tofu covers your daily calcium needs 66% more than potato salad.
  • Potato salad has 12 times less manganese than tofu. Tofu has 1.181mg of manganese, while potato salad has 0.101mg.
  • Tofu contains less sodium.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Potato salad, home-prepared.

Infographic

Tofu vs Potato salad 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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +286.7%
Contains more CalciumCalcium +3494.7%
Contains more IronIron +309.2%
Contains more CopperCopper +220.3%
Contains more ZincZinc +406.5%
Contains more PhosphorusPhosphorus +265.4%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1069.3%
Contains more SeleniumSelenium +324.4%
~equal in Potassium ~254mg

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
3
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +105.2%
Contains more Vitamin B2Vitamin B2 +70%
Contains more FolateFolate +314.3%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin B3Vitamin B3 +133.6%
Contains more Vitamin B5Vitamin B5 +301.5%
Contains more Vitamin B6Vitamin B6 +53.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Tofu Potato salad DV% diff.
Calcium 683mg 19mg 66%
Manganese 1.181mg 0.101mg 47%
Protein 17.27g 2.68g 29%
Copper 0.378mg 0.118mg 29%
Iron 2.66mg 0.65mg 25%
Selenium 17.4µg 4.1µg 24%
Cholesterol 0mg 68mg 23%
Sodium 14mg 529mg 22%
Phosphorus 190mg 52mg 20%
Zinc 1.57mg 0.31mg 11%
Vitamin C 0.2mg 10mg 11%
Magnesium 58mg 15mg 10%
Polyunsaturated fat 4.921g 3.737g 8%
Vitamin B5 0.133mg 0.534mg 8%
Vitamin B1 0.158mg 0.077mg 7%
Folate 29µg 7µg 6%
Fiber 2.3g 1.3g 4%
Vitamin A 32µg 4%
Vitamin B6 0.092mg 0.141mg 4%
Carbs 2.78g 11.17g 3%
Vitamin B2 0.102mg 0.06mg 3%
Vitamin B3 0.381mg 0.89mg 3%
Potassium 237mg 254mg 1%
Monounsaturated fat 1.925g 2.48g 1%
Fats 8.72g 8.2g 1%
Saturated fat 1.261g 1.429g 1%
Calories 144kcal 143kcal 0%
Net carbs 0.48g 9.87g N/A
Tryptophan 0.235mg 0.042mg 0%
Threonine 0.785mg 0.116mg 0%
Isoleucine 0.849mg 0.141mg 0%
Leucine 1.392mg 0.202mg 0%
Lysine 0.883mg 0.171mg 0%
Methionine 0.211mg 0.066mg 0%
Phenylalanine 0.835mg 0.135mg 0%
Valine 0.87mg 0.172mg 0%
Histidine 0.431mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +544.4%
Contains more CarbsCarbs +301.8%
Contains more OtherOther +39.3%
~equal in Fats ~8.2g
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -11.8%
Contains more Poly. FatPolyunsaturated fat +31.7%
Contains more Mono. FatMonounsaturated fat +28.8%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.