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  6. Tofu vs. Sweet potato

Tofu vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between tofu and sweet potato

  • Tofu has more calcium, manganese, selenium, iron, copper, phosphorus, and zinc; however, sweet potato is higher in vitamin A, vitamin B5, and vitamin B6.
  • Sweet potato covers your daily need for vitamin A, 280% more than tofu.
  • Tofu has 29 times more selenium than sweet potato. While tofu has 17.4µg of selenium, sweet potato has only 0.6µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Sweet potato, raw, unprepared.

Infographic

Tofu vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +132%
Contains more CalciumCalcium +2176.7%
Contains more IronIron +336.1%
Contains more CopperCopper +150.3%
Contains more ZincZinc +423.3%
Contains more PhosphorusPhosphorus +304.3%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +357.8%
Contains more SeleniumSelenium +2800%
Contains more PotassiumPotassium +42.2%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +102.6%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more FolateFolate +163.6%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B3Vitamin B3 +46.2%
Contains more Vitamin B5Vitamin B5 +501.5%
Contains more Vitamin B6Vitamin B6 +127.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Sweet potato DV% diff.
Vitamin A 709µg 79%
Calcium 683mg 30mg 65%
Manganese 1.181mg 0.258mg 40%
Polyunsaturated fat 4.921g 0.014g 33%
Selenium 17.4µg 0.6µg 31%
Protein 17.27g 1.57g 31%
Iron 2.66mg 0.61mg 26%
Copper 0.378mg 0.151mg 25%
Phosphorus 190mg 47mg 20%
Fats 8.72g 0.05g 13%
Vitamin B5 0.133mg 0.8mg 13%
Zinc 1.57mg 0.3mg 12%
Vitamin B6 0.092mg 0.209mg 9%
Magnesium 58mg 25mg 8%
Vitamin B1 0.158mg 0.078mg 7%
Saturated fat 1.261g 0.018g 6%
Carbs 2.78g 20.12g 6%
Starch 12.65g 5%
Monounsaturated fat 1.925g 0.001g 5%
Folate 29µg 11µg 5%
Vitamin B2 0.102mg 0.061mg 3%
Calories 144kcal 86kcal 3%
Fiber 2.3g 3g 3%
Potassium 237mg 337mg 3%
Vitamin E 0.26mg 2%
Vitamin C 0.2mg 2.4mg 2%
Sodium 14mg 55mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Vitamin B3 0.381mg 0.557mg 1%
Fructose 0.7g 1%
Net carbs 0.48g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.235mg 0.031mg 0%
Threonine 0.785mg 0.083mg 0%
Isoleucine 0.849mg 0.055mg 0%
Leucine 1.392mg 0.092mg 0%
Lysine 0.883mg 0.066mg 0%
Methionine 0.211mg 0.029mg 0%
Phenylalanine 0.835mg 0.089mg 0%
Valine 0.87mg 0.086mg 0%
Histidine 0.431mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1000%
Contains more FatsFats +17340%
Contains more OtherOther +42.9%
Contains more CarbsCarbs +623.7%
Contains more WaterWater +10.7%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +192400%
Contains more Poly. FatPolyunsaturated fat +35050%
Contains less Sat. FatSaturated fat -98.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.