Fried Tofu vs. Russet Potato
Nutrition comparison of Fried Tofu and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and russet potato:
- Fried tofu has 51% less carbohydrates than russet potato.
- Fried tofu has more thiamin, however, russet potato contains more niacin and Vitamin B6.
- Fried tofu is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has 111.2 times less saturated fat than fried tofu.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and russet potato has 71% less calories than fried tofu - russet potato has 79 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Fried tofu has a macronutrient ratio of 26:12:62 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Russet Potato | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 12% | 89% |
| Fat | 62% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 51% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has 200% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Russet potato and fried tofu contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 779% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Russet potato has 111.2 times less saturated fat than fried tofu - russet potato has 0.03g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Russet potato has more Vitamin C than fried tofu - russet potato has 5.7mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and russet potato contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and fried tofu contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Russet potato and fried tofu contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, however, russet potato contains more niacin and Vitamin B6. Both fried tofu and russet potato contain significant amounts of riboflavin, pantothenic acid and folate.
| Fried Tofu | Russet Potato | |
|---|---|---|
| Thiamin | 0.17 MG | 0.082 MG |
| Riboflavin | 0.05 MG | 0.033 MG |
| Niacin | 0.1 MG | 1.035 MG |
| Pantothenic acid | 0.14 MG | 0.301 MG |
| Vitamin B6 | 0.099 MG | 0.345 MG |
| Folate | 27 UG | 14 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 27 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 466% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 186% more potassium than fried tofu - russet potato has 417mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Fried Tofu | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.01 G |
| Total | 1.346 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than russet potato per 100 grams.
| Fried Tofu | Russet Potato | |
|---|---|---|
| linoleic acid | 10.044 G | 0.032 G |
| Total | 10.044 G | 0.032 G |
Customize your serving size
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: Fried Tofu (Tofu, fried) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Fried Tofu g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 | |||
FAQ
Does russet potato or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and russet potato has 70% less calories than fried tofu - russet potato has 79 calories in 100g and fried tofu has 270 calories.
Does russet potato or fried tofu have more carbohydrates?
By weight, fried tofu has 50% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does russet potato or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 27 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does russet potato or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 470% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and fried tofu has 4.9mg of iron.
Does russet potato or fried tofu contain more potassium?
Russet potato is a rich source of potassium and it has 190% more potassium than fried tofu - russet potato has 417mg of potassium in 100 grams and fried tofu has 146mg of potassium.