Tofu vs. Sweet Potatoes
Nutrition comparison of Tofu and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and sweet potatoes:
- Sweet potato has more niacin, pantothenic acid and Vitamin B6.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
- Tofu has 9.7 times less carbohydrates than sweet 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and tofu contain similar amounts of calories - sweet potato has 86 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 sweet potatoes per calorie. Tofu has a macronutrient ratio of 39:9:52 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Sweet Potatoes | |
|---|---|---|
| Protein | 39% | 7% |
| Carbohydrates | 9% | 92% |
| Fat | 52% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 9.7 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 900% more dietary fiber than tofu - sweet potato has 3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Sweet potatoes and tofu contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 415% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both sweet potatoes and tofu are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and tofu contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than tofu - sweet potato has 709ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Sweet potatoes and tofu contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Sweet potatoes and tofu contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Sweet potato has more niacin, pantothenic acid and Vitamin B6. Both tofu and sweet potatoes contain significant amounts of thiamin, riboflavin and folate.
| Tofu | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.081 MG | 0.078 MG |
| Riboflavin | 0.052 MG | 0.061 MG |
| Niacin | 0.195 MG | 0.557 MG |
| Pantothenic acid | 0.068 MG | 0.8 MG |
| Vitamin B6 | 0.047 MG | 0.209 MG |
| Folate | 15 UG | 11 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 10 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 779% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 179% more potassium than tofu - sweet potato has 337mg 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 sweet potato per 100 grams.
| Tofu | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 0.001 G |
| Total | 0.319 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than sweet potato per 100 grams.
| Tofu | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 2.38 G | 0.013 G |
| Total | 2.38 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Tofu g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 sweet potatoes or tofu contain more calories in 100 grams?Sweet potatoes and tofu contain similar amounts of calories - sweet potato has 86 calories in 100g and tofu has 76 calories.
Is sweet potatoes or tofu better for protein?
Tofu is a great source of protein and it has 420% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and tofu has 8.1g of protein.
Does sweet potatoes or tofu have more carbohydrates?
By weight, tofu has 9.7 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and tofu has 1.9g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in tofu comprise of 70% sugar and 30% dietary fiber.
Does sweet potatoes or tofu contain more calcium?
Tofu is a rich source of calcium and it has 10 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and tofu has 350mg of calcium.
Does sweet potatoes or tofu contain more iron?
Tofu is an abundant source of iron and it has 780% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and tofu has 5.4mg of iron.
Does sweet potatoes or tofu contain more potassium?
Sweet potato is a rich source of potassium and it has 180% more potassium than tofu - sweet potato has 337mg of potassium in 100 grams and tofu has 121mg of potassium.