Tofu vs. Russet Potato
Nutrition comparison of 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
tofu
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and russet potato:
- Russet potato has more niacin, pantothenic acid and Vitamin B6.
- Russet potato is an excellent source of potassium.
- Tofu has 8.6 times less carbohydrates than russet potato.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) 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
Russet potato and tofu contain similar amounts of calories - russet potato has 79 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Tofu has a macronutrient ratio of 39:9:52 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Russet Potato | |
|---|---|---|
| Protein | 39% | 11% |
| Carbohydrates | 9% | 89% |
| Fat | 52% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 8.6 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Russet potato has 333% more dietary fiber than tofu - russet potato has 1.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Russet potato and tofu contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 278% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both russet potato and tofu are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Russet potato has 56 times more Vitamin C than tofu - russet potato has 5.7mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than russet potato - tofu has 25.5ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and tofu contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Russet potato and tofu contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Russet potato has more niacin, pantothenic acid and Vitamin B6. Both tofu and russet potato contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Russet Potato | |
|---|---|---|
| Thiamin | 0.081 MG | 0.082 MG |
| Riboflavin | 0.052 MG | 0.033 MG |
| Niacin | 0.195 MG | 1.035 MG |
| Pantothenic acid | 0.068 MG | 0.301 MG |
| Vitamin B6 | 0.047 MG | 0.345 MG |
| Folate | 15 UG | 14 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 25 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 523% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 245% more potassium than tofu - russet potato has 417mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Tofu | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.01 G |
| Total | 0.319 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than russet potato per 100 grams.
| Tofu | Russet Potato | |
|---|---|---|
| linoleic acid | 2.38 G | 0.032 G |
| Total | 2.38 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: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
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 tofu contain more calories in 100 grams?Russet potato and tofu contain similar amounts of calories - russet potato has 79 calories in 100g and tofu has 76 calories.
Is russet potato or tofu better for protein?
Tofu is a great source of protein and it has 280% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and tofu has 8.1g of protein.
Does russet potato or tofu have more carbohydrates?
By weight, tofu has 8.6 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does russet potato or tofu contain more calcium?
Tofu is a rich source of calcium and it has 25 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and tofu has 350mg of calcium.
Does russet potato or tofu contain more iron?
Tofu is an abundant source of iron and it has 520% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and tofu has 5.4mg of iron.
Does russet potato or tofu contain more potassium?
Russet potato is a rich source of potassium and it has 250% more potassium than tofu - russet potato has 417mg of potassium in 100 grams and tofu has 121mg of potassium.