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.
Specific food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Potato salad, home-prepared.
Infographic
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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
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Calcium
+3494.7%
Contains
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Iron
+309.2%
Contains
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Magnesium
+286.7%
Contains
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Phosphorus
+265.4%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+406.5%
Contains
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Copper
+220.3%
Contains
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Manganese
+1069.3%
Contains
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Selenium
+324.4%
Equal in Potassium - 254
Contains
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Calcium
+3494.7%
Contains
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Iron
+309.2%
Contains
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Magnesium
+286.7%
Contains
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Phosphorus
+265.4%
Contains
less
Sodium
-97.4%
Contains
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Zinc
+406.5%
Contains
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Copper
+220.3%
Contains
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Manganese
+1069.3%
Contains
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Selenium
+324.4%
Equal in Potassium - 254
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.
4
Contains
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Vitamin B1
+105.2%
Contains
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Vitamin B2
+70%
Contains
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Folate
+314.3%
Contains
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Vitamin C
+4900%
Contains
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Vitamin B3
+133.6%
Contains
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Vitamin B5
+301.5%
Contains
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Vitamin B6
+53.3%
Equal in Vitamin A - 157
Contains
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Vitamin B1
+105.2%
Contains
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Vitamin B2
+70%
Contains
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Folate
+314.3%
Contains
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Vitamin C
+4900%
Contains
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Vitamin B3
+133.6%
Contains
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Vitamin B5
+301.5%
Contains
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Vitamin B6
+53.3%
Equal in Vitamin A - 157
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+544.4%
Contains
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Carbs
+301.8%
Contains
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Other
+39.3%
Equal in Fats - 8.2
Equal in Water - 76
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
Contains
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Protein
+544.4%
Contains
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Carbs
+301.8%
Contains
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Other
+39.3%
Equal in Fats - 8.2
Equal in Water - 76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-11.8%
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Polyunsaturated fat
+31.7%
Contains
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Monounsaturated Fat
+28.8%
Saturated Fat:
1.261 g
Monounsaturated Fat:
1.925 g
Polyunsaturated fat:
4.921 g
Saturated Fat:
1.429 g
Monounsaturated Fat:
2.48 g
Polyunsaturated fat:
3.737 g
Contains
less
Saturated Fat
-11.8%
Contains
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Polyunsaturated fat
+31.7%
Contains
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Monounsaturated Fat
+28.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Lower in Sugar | Equal | ||
Lower in price | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 0.48g | 9.87g | |
Protein | 17.27g | 2.68g | |
Fats | 8.72g | 8.2g | |
Carbs | 2.78g | 11.17g | |
Calories | 144kcal | 143kcal | |
Fiber | 2.3g | 1.3g | |
Calcium | 683mg | 19mg | |
Iron | 2.66mg | 0.65mg | |
Magnesium | 58mg | 15mg | |
Phosphorus | 190mg | 52mg | |
Potassium | 237mg | 254mg | |
Sodium | 14mg | 529mg | |
Zinc | 1.57mg | 0.31mg | |
Copper | 0.378mg | 0.118mg | |
Manganese | 1.181mg | 0.101mg | |
Selenium | 17.4µg | 4.1µg | |
Vitamin A | 166IU | 157IU | |
Vitamin A RAE | 32µg | ||
Vitamin C | 0.2mg | 10mg | |
Vitamin B1 | 0.158mg | 0.077mg | |
Vitamin B2 | 0.102mg | 0.06mg | |
Vitamin B3 | 0.381mg | 0.89mg | |
Vitamin B5 | 0.133mg | 0.534mg | |
Vitamin B6 | 0.092mg | 0.141mg | |
Folate | 29µg | 7µg | |
Tryptophan | 0.235mg | 0.042mg | |
Threonine | 0.785mg | 0.116mg | |
Isoleucine | 0.849mg | 0.141mg | |
Leucine | 1.392mg | 0.202mg | |
Lysine | 0.883mg | 0.171mg | |
Methionine | 0.211mg | 0.066mg | |
Phenylalanine | 0.835mg | 0.135mg | |
Valine | 0.87mg | 0.172mg | |
Histidine | 0.431mg | 0.062mg | |
Cholesterol | 0mg | 68mg | |
Saturated Fat | 1.261g | 1.429g | |
Monounsaturated Fat | 1.925g | 2.48g | |
Polyunsaturated fat | 4.921g | 3.737g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
87%
24%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Tofu is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.