Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
potato starch
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in potato starch and tofu:
Potato starch is high in calories and tofu has 77% less calories than potato starch - tofu has 76 calories per 100 grams and potato starch has 333 calories.
For macronutrient ratios, potato starch is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Potato starch has a macronutrient ratio of 0:100:0 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Potato Starch | Tofu | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | 100% | 9% |
| Fat | ~ | 52% |
| Alcohol | ~ | ~ |
Potato starch is high in carbohydrates and tofu has 98% less carbohydrates than potato starch - tofu has 1.9g of total carbs per 100 grams and potato starch has 83.3g of carbohydrates.
Tofu has more dietary fiber than potato starch - tofu has 0.3g of dietary fiber per 100 grams and potato starch does not contain significant amounts.
Tofu and potato starch contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and potato starch does not contain significant amounts.
Tofu is a great source of protein and it has more protein than potato starch - tofu has 8.1g of protein per 100 grams and potato starch does not contain significant amounts.
Both tofu and potato starch are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and potato starch does not contain significant amounts.
Tofu and potato starch contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and potato starch does not contain significant amounts.
Tofu has more Vitamin A than potato starch - tofu has 25.5ug of Vitamin A per 100 grams and potato starch does not contain significant amounts.
Tofu and potato starch contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and potato starch does not contain significant amounts.
Tofu and potato starch contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and potato starch does not contain significant amounts.
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Potato Starch | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Tofu is an excellent source of calcium and it has more calcium than potato starch - tofu has 350mg of calcium per 100 grams and potato starch does not contain significant amounts.
Tofu is an excellent source of iron and it has more iron than potato starch - tofu has 5.4mg of iron per 100 grams and potato starch does not contain significant amounts.
Tofu has more potassium than potato starch - tofu has 121mg of potassium per 100 grams and potato starch does not contain significant amounts.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Potato Starch (POTATO STARCH) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Potato Starch g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||