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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

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.
Contains more Calcium +3494.7%
Contains more Iron +309.2%
Contains more Magnesium +286.7%
Contains more Phosphorus +265.4%
Contains less Sodium -97.4%
Contains more Zinc +406.5%
Contains more Copper +220.3%
Contains more Manganese +1069.3%
Contains more Selenium +324.4%
Equal in Potassium - 254
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 25% 11% 23% 23% 69% 9% 40% 14% 23%
Contains more Calcium +3494.7%
Contains more Iron +309.2%
Contains more Magnesium +286.7%
Contains more Phosphorus +265.4%
Contains less Sodium -97.4%
Contains more Zinc +406.5%
Contains more Copper +220.3%
Contains more Manganese +1069.3%
Contains more 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.
Tofu
4
:
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +70%
Contains more Folate +314.3%
Contains more Vitamin C +4900%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +53.3%
Equal in Vitamin A - 157
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 34% 20% 14% 17% 33% 33% 6% 0% 0%
Contains more Vitamin B1 +105.2%
Contains more Vitamin B2 +70%
Contains more Folate +314.3%
Contains more Vitamin C +4900%
Contains more Vitamin B3 +133.6%
Contains more Vitamin B5 +301.5%
Contains more Vitamin B6 +53.3%
Equal in Vitamin A - 157

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +544.4%
Contains more Carbs +301.8%
Contains more Other +39.3%
Equal in Fats - 8.2
Equal in Water - 76
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 Protein +544.4%
Contains more Carbs +301.8%
Contains more Other +39.3%
Equal in Fats - 8.2
Equal in Water - 76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +31.7%
Contains more Monounsaturated Fat +28.8%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
19% 32% 49%
Saturated Fat: 1.429 g
Monounsaturated Fat: 2.48 g
Polyunsaturated fat: 3.737 g
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +31.7%
Contains more 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.
Tofu Potato salad
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Potato salad Opinion
Net carbs 0.48g 9.87g Potato salad
Protein 17.27g 2.68g Tofu
Fats 8.72g 8.2g Tofu
Carbs 2.78g 11.17g Potato salad
Calories 144kcal 143kcal Tofu
Fiber 2.3g 1.3g Tofu
Calcium 683mg 19mg Tofu
Iron 2.66mg 0.65mg Tofu
Magnesium 58mg 15mg Tofu
Phosphorus 190mg 52mg Tofu
Potassium 237mg 254mg Potato salad
Sodium 14mg 529mg Tofu
Zinc 1.57mg 0.31mg Tofu
Copper 0.378mg 0.118mg Tofu
Manganese 1.181mg 0.101mg Tofu
Selenium 17.4µg 4.1µg Tofu
Vitamin A 166IU 157IU Tofu
Vitamin A RAE 32µg Potato salad
Vitamin C 0.2mg 10mg Potato salad
Vitamin B1 0.158mg 0.077mg Tofu
Vitamin B2 0.102mg 0.06mg Tofu
Vitamin B3 0.381mg 0.89mg Potato salad
Vitamin B5 0.133mg 0.534mg Potato salad
Vitamin B6 0.092mg 0.141mg Potato salad
Folate 29µg 7µg Tofu
Tryptophan 0.235mg 0.042mg Tofu
Threonine 0.785mg 0.116mg Tofu
Isoleucine 0.849mg 0.141mg Tofu
Leucine 1.392mg 0.202mg Tofu
Lysine 0.883mg 0.171mg Tofu
Methionine 0.211mg 0.066mg Tofu
Phenylalanine 0.835mg 0.135mg Tofu
Valine 0.87mg 0.172mg Tofu
Histidine 0.431mg 0.062mg Tofu
Cholesterol 0mg 68mg Tofu
Saturated Fat 1.261g 1.429g Tofu
Monounsaturated Fat 1.925g 2.48g Potato salad
Polyunsaturated fat 4.921g 3.737g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Potato salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Tofu
14%
Potato salad
Minerals Daily Need Coverage Score
87%
Tofu
24%
Potato salad

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 515mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.168g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Tofu
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.

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.