Side-by-Side Comparison

Potato (Flesh & Skin, Baked) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean baked potato cut open displaying fluffy steaming interior and skin

vegetables

Potato (Flesh & Skin, Baked)

93Calories

2.5Protein

2.2Fiber

12.8Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-11%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 93 kcal, 10 kcal less).

Higher Protein

+299%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+7.5 g, +299%).

Higher Dietary Fiber

+144%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).

Higher Vitamin C

+12700%

Potato (Flesh & Skin, Baked)

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0.10 mg in Tofu (Firm) (+12.7 mg, +12700%).

Comparing per 100 g standard edible portion.

Nutrient

Potato (Flesh & Skin, Baked)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

93 kcal5% DV

Tofu (Firm)

83 kcal4% DV

Potato (Flesh & Skin, Baked) provides 93 kcal vs 83 kcal in Tofu (Firm) (+10 kcal, +12%).

ProteinTofu (Firm) higher

Potato (Flesh & Skin, Baked)

2.5 g5% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 2.5 g in Potato (Flesh & Skin, Baked) (+7.5 g, +299%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

21.2 g8% DV

Tofu (Firm)

1.9 g1% DV

Potato (Flesh & Skin, Baked) provides 21.2 g vs 1.9 g in Tofu (Firm) (+19.3 g, +1025%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.2 g8% DV

Tofu (Firm)

0.90 g3% DV

Potato (Flesh & Skin, Baked) provides 2.2 g vs 0.90 g in Tofu (Firm) (+1.3 g, +144%).

Total FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.13 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.13 g in Potato (Flesh & Skin, Baked) (+5.1 g, +3946%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Tofu (Firm)

0.62 g1% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.62 g in Tofu (Firm) (+0.53 g, +85%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

12.8 mg14% DV

Tofu (Firm)

0.10 mg

Potato (Flesh & Skin, Baked) provides 12.8 mg vs 0.10 mg in Tofu (Firm) (+12.7 mg, +12700%).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Potato (Flesh & Skin, Baked)

0.05 mg

Tofu (Firm)

0.01 mg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KTofu (Firm) higher

Potato (Flesh & Skin, Baked)

2.0 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 2.0 µg in Potato (Flesh & Skin, Baked) (+0.4 µg, +20%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

28 µg7% DV

Tofu (Firm)

19 µg5% DV

Potato (Flesh & Skin, Baked) provides 28 µg vs 19 µg in Tofu (Firm) (+9.0 µg, +47%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg9% DV

Tofu (Firm)

0.08 mg7% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Tofu (Firm)

0.05 mg4% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.4 mg9% DV

Tofu (Firm)

0.20 mg1% DV

Potato (Flesh & Skin, Baked) provides 1.4 mg vs 0.20 mg in Tofu (Firm) (+1.2 mg, +624%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.58 mg12% DV

Tofu (Firm)

0.07 mg1% DV

Potato (Flesh & Skin, Baked) provides 0.58 mg vs 0.07 mg in Tofu (Firm) (+0.52 mg, +759%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.30 mg18% DV

Tofu (Firm)

0.05 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.30 mg vs 0.05 mg in Tofu (Firm) (+0.25 mg, +534%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

10.0 mg

Tofu (Firm)

9.0 mg

Potato (Flesh & Skin, Baked) provides 10.0 mg vs 9.0 mg in Tofu (Firm) (+1.0 mg, +11%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

535 mg11% DV

Tofu (Firm)

148 mg3% DV

Potato (Flesh & Skin, Baked) provides 535 mg vs 148 mg in Tofu (Firm) (+387 mg, +261%).

CalciumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

15.0 mg1% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 15.0 mg in Potato (Flesh & Skin, Baked) (+267 mg, +1780%).

IronTofu (Firm) higher

Potato (Flesh & Skin, Baked)

1.1 mg6% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 1.1 mg in Potato (Flesh & Skin, Baked) (+0.96 mg, +89%).

MagnesiumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

28.0 mg7% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 28.0 mg in Potato (Flesh & Skin, Baked) (+9.0 mg, +32%).

PhosphorusTofu (Firm) higher

Potato (Flesh & Skin, Baked)

70.0 mg6% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 70.0 mg in Potato (Flesh & Skin, Baked) (+51.0 mg, +73%).

ZincTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.36 mg3% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.36 mg in Potato (Flesh & Skin, Baked) (+0.53 mg, +147%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.03 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.76 g, +2533%).

Nutrient

Potato (Flesh & Skin, Baked)173 g (1 medium baked potato (173 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

161 kcal8% DV

Tofu (Firm)

105 kcal5% DV

Potato (Flesh & Skin, Baked) provides 161 kcal vs 105 kcal in Tofu (Firm) (+56 kcal, +54%).

ProteinTofu (Firm) higher

Potato (Flesh & Skin, Baked)

4.3 g9% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 4.3 g in Potato (Flesh & Skin, Baked) (+8.2 g, +191%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

36.6 g13% DV

Tofu (Firm)

2.4 g1% DV

Potato (Flesh & Skin, Baked) provides 36.6 g vs 2.4 g in Tofu (Firm) (+34.2 g, +1445%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.8 g14% DV

Tofu (Firm)

1.1 g4% DV

Potato (Flesh & Skin, Baked) provides 3.8 g vs 1.1 g in Tofu (Firm) (+2.7 g, +236%).

Total FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.22 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.22 g in Potato (Flesh & Skin, Baked) (+6.4 g, +2847%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.0 g4% DV

Tofu (Firm)

0.78 g2% DV

Potato (Flesh & Skin, Baked) provides 2.0 g vs 0.78 g in Tofu (Firm) (+1.2 g, +155%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.1 mg25% DV

Tofu (Firm)

0.13 mg

Potato (Flesh & Skin, Baked) provides 22.1 mg vs 0.13 mg in Tofu (Firm) (+22.0 mg, +17475%).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.09 mg1% DV

Tofu (Firm)

0.01 mg

Potato (Flesh & Skin, Baked) provides slightly more vitamin e (0.09 mg vs 0.01 mg).

Vitamin KPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.5 µg3% DV

Tofu (Firm)

3.0 µg3% DV

Potato (Flesh & Skin, Baked) provides 3.5 µg vs 3.0 µg in Tofu (Firm) (+0.4 µg, +14%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48 µg12% DV

Tofu (Firm)

24 µg6% DV

Potato (Flesh & Skin, Baked) provides 48 µg vs 24 µg in Tofu (Firm) (+24 µg, +102%).

Thiamin (Vitamin B1)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.18 mg15% DV

Tofu (Firm)

0.10 mg9% DV

Potato (Flesh & Skin, Baked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.08 mg6% DV

Tofu (Firm)

0.07 mg5% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 mg15% DV

Tofu (Firm)

0.25 mg2% DV

Potato (Flesh & Skin, Baked) provides 2.4 mg vs 0.25 mg in Tofu (Firm) (+2.2 mg, +894%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.0 mg20% DV

Tofu (Firm)

0.09 mg2% DV

Potato (Flesh & Skin, Baked) provides 1.0 mg vs 0.09 mg in Tofu (Firm) (+0.92 mg, +1079%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.52 mg30% DV

Tofu (Firm)

0.06 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.52 mg vs 0.06 mg in Tofu (Firm) (+0.46 mg, +771%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

17.3 mg1% DV

Tofu (Firm)

11.3 mg

Potato (Flesh & Skin, Baked) provides 17.3 mg vs 11.3 mg in Tofu (Firm) (+6.0 mg, +53%).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

926 mg20% DV

Tofu (Firm)

186 mg4% DV

Potato (Flesh & Skin, Baked) provides 926 mg vs 186 mg in Tofu (Firm) (+739 mg, +396%).

CalciumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

26.0 mg2% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 26.0 mg in Potato (Flesh & Skin, Baked) (+329 mg, +1269%).

IronTofu (Firm) higher

Potato (Flesh & Skin, Baked)

1.9 mg10% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 1.9 mg in Potato (Flesh & Skin, Baked) (+0.70 mg, +38%).

MagnesiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

48.4 mg12% DV

Tofu (Firm)

46.6 mg11% DV

Potato (Flesh & Skin, Baked) provides 48.4 mg vs 46.6 mg in Tofu (Firm) (+1.8 mg, +4%).

PhosphorusTofu (Firm) higher

Potato (Flesh & Skin, Baked)

121 mg10% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 121 mg in Potato (Flesh & Skin, Baked) (+31.4 mg, +26%).

ZincTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.62 mg6% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.62 mg in Potato (Flesh & Skin, Baked) (+0.50 mg, +80%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.05 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.05 g in Potato (Flesh & Skin, Baked) (+0.94 g, +1818%).

Nutrient

Potato (Flesh & Skin, Baked)Amount per 100 kcal (108 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Potato (Flesh & Skin, Baked)

2.7 g5% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 2.7 g in Potato (Flesh & Skin, Baked) (+9.3 g, +344%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

22.8 g8% DV

Tofu (Firm)

2.3 g1% DV

Potato (Flesh & Skin, Baked) provides 22.8 g vs 2.3 g in Tofu (Firm) (+20.6 g, +913%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

2.4 g8% DV

Tofu (Firm)

1.1 g4% DV

Potato (Flesh & Skin, Baked) provides 2.4 g vs 1.1 g in Tofu (Firm) (+1.3 g, +120%).

Total FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.14 g

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.14 g in Potato (Flesh & Skin, Baked) (+6.2 g, +4396%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.2 g2% DV

Tofu (Firm)

0.74 g1% DV

Potato (Flesh & Skin, Baked) provides 1.2 g vs 0.74 g in Tofu (Firm) (+0.50 g, +67%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

13.8 mg15% DV

Tofu (Firm)

0.12 mg

Potato (Flesh & Skin, Baked) provides 13.8 mg vs 0.12 mg in Tofu (Firm) (+13.7 mg, +11420%).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Potato (Flesh & Skin, Baked)

0.05 mg

Tofu (Firm)

0.01 mg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KTofu (Firm) higher

Potato (Flesh & Skin, Baked)

2.2 µg2% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 2.2 µg in Potato (Flesh & Skin, Baked) (+0.7 µg, +33%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

30 µg8% DV

Tofu (Firm)

23 µg6% DV

Potato (Flesh & Skin, Baked) provides 30 µg vs 23 µg in Tofu (Firm) (+7.4 µg, +33%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.11 mg10% DV

Tofu (Firm)

0.10 mg8% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.05 mg4% DV

Tofu (Firm)

0.06 mg5% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.5 mg10% DV

Tofu (Firm)

0.23 mg1% DV

Potato (Flesh & Skin, Baked) provides 1.5 mg vs 0.23 mg in Tofu (Firm) (+1.3 mg, +551%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.63 mg13% DV

Tofu (Firm)

0.08 mg2% DV

Potato (Flesh & Skin, Baked) provides 0.63 mg vs 0.08 mg in Tofu (Firm) (+0.55 mg, +673%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.32 mg19% DV

Tofu (Firm)

0.06 mg3% DV

Potato (Flesh & Skin, Baked) provides 0.32 mg vs 0.06 mg in Tofu (Firm) (+0.27 mg, +471%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Potato (Flesh & Skin, Baked)

10.8 mg

Tofu (Firm)

10.8 mg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of sodium (10.8 mg).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

578 mg12% DV

Tofu (Firm)

178 mg4% DV

Potato (Flesh & Skin, Baked) provides 578 mg vs 178 mg in Tofu (Firm) (+400 mg, +225%).

CalciumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

16.2 mg1% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 16.2 mg in Potato (Flesh & Skin, Baked) (+322 mg, +1989%).

IronTofu (Firm) higher

Potato (Flesh & Skin, Baked)

1.2 mg6% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+1.3 mg, +110%).

MagnesiumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

30.2 mg7% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 30.2 mg in Potato (Flesh & Skin, Baked) (+14.2 mg, +47%).

PhosphorusTofu (Firm) higher

Potato (Flesh & Skin, Baked)

75.6 mg6% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 75.6 mg in Potato (Flesh & Skin, Baked) (+69.6 mg, +92%).

ZincTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.39 mg4% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.39 mg in Potato (Flesh & Skin, Baked) (+0.68 mg, +175%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.03 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.03 g in Potato (Flesh & Skin, Baked) (+0.92 g, +2826%).

Nutrient

Potato (Flesh & Skin, Baked)Normalized to 300 kcal (323 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Potato (Flesh & Skin, Baked)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Potato (Flesh & Skin, Baked)

8.1 g16% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 8.1 g in Potato (Flesh & Skin, Baked) (+28.0 g, +346%).

CarbohydratesPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

68.3 g25% DV

Tofu (Firm)

6.8 g2% DV

Potato (Flesh & Skin, Baked) provides 68.3 g vs 6.8 g in Tofu (Firm) (+61.5 g, +907%).

Dietary FiberPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

7.1 g25% DV

Tofu (Firm)

3.2 g12% DV

Potato (Flesh & Skin, Baked) provides 7.1 g vs 3.2 g in Tofu (Firm) (+3.9 g, +119%).

Total FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.42 g1% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 0.42 g in Potato (Flesh & Skin, Baked) (+18.6 g, +4422%).

Total SugarsPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

3.7 g7% DV

Tofu (Firm)

2.2 g4% DV

Potato (Flesh & Skin, Baked) provides 3.7 g vs 2.2 g in Tofu (Firm) (+1.5 g, +66%).

Vitamins12 nutrients

Vitamin CPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

41.3 mg46% DV

Tofu (Firm)

0.36 mg

Potato (Flesh & Skin, Baked) provides 41.3 mg vs 0.36 mg in Tofu (Firm) (+41.0 mg, +11353%).

Vitamin A (RAE)Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).

Vitamin DSimilar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.16 mg1% DV

Tofu (Firm)

0.04 mg

Potato (Flesh & Skin, Baked) provides slightly more vitamin e (0.16 mg vs 0.04 mg).

Vitamin KTofu (Firm) higher

Potato (Flesh & Skin, Baked)

6.5 µg5% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 6.5 µg in Potato (Flesh & Skin, Baked) (+2.2 µg, +34%).

Folate (DFE)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

90 µg23% DV

Tofu (Firm)

69 µg17% DV

Potato (Flesh & Skin, Baked) provides 90 µg vs 69 µg in Tofu (Firm) (+22 µg, +32%).

Thiamin (Vitamin B1)Similar

Potato (Flesh & Skin, Baked)

0.34 mg29% DV

Tofu (Firm)

0.29 mg24% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.34 mg).

Riboflavin (Vitamin B2)Similar

Potato (Flesh & Skin, Baked)

0.16 mg12% DV

Tofu (Firm)

0.19 mg14% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.16 mg).

Niacin (Vitamin B3)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

4.6 mg28% DV

Tofu (Firm)

0.70 mg4% DV

Potato (Flesh & Skin, Baked) provides 4.6 mg vs 0.70 mg in Tofu (Firm) (+3.9 mg, +547%).

Pantothenic Acid (B5)Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1.9 mg38% DV

Tofu (Firm)

0.25 mg5% DV

Potato (Flesh & Skin, Baked) provides 1.9 mg vs 0.25 mg in Tofu (Firm) (+1.6 mg, +668%).

Vitamin B6Potato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

0.96 mg57% DV

Tofu (Firm)

0.17 mg10% DV

Potato (Flesh & Skin, Baked) provides 0.96 mg vs 0.17 mg in Tofu (Firm) (+0.79 mg, +467%).

Vitamin B12Similar

Potato (Flesh & Skin, Baked)

0 µg

Tofu (Firm)

0 µg

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Potato (Flesh & Skin, Baked)

32.3 mg1% DV

Tofu (Firm)

32.5 mg1% DV

Both Potato (Flesh & Skin, Baked) and Tofu (Firm) provide similar amounts of sodium (32.3 mg).

PotassiumPotato (Flesh & Skin, Baked) higher

Potato (Flesh & Skin, Baked)

1,728 mg37% DV

Tofu (Firm)

534 mg11% DV

Potato (Flesh & Skin, Baked) provides 1,728 mg vs 534 mg in Tofu (Firm) (+1,194 mg, +223%).

CalciumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

48.5 mg4% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 48.5 mg in Potato (Flesh & Skin, Baked) (+970 mg, +2001%).

IronTofu (Firm) higher

Potato (Flesh & Skin, Baked)

3.5 mg19% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 3.5 mg in Potato (Flesh & Skin, Baked) (+3.9 mg, +111%).

MagnesiumTofu (Firm) higher

Potato (Flesh & Skin, Baked)

90.4 mg22% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 90.4 mg in Potato (Flesh & Skin, Baked) (+43.1 mg, +48%).

PhosphorusTofu (Firm) higher

Potato (Flesh & Skin, Baked)

226 mg18% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 226 mg in Potato (Flesh & Skin, Baked) (+211 mg, +93%).

ZincTofu (Firm) higher

Potato (Flesh & Skin, Baked)

1.2 mg11% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 1.2 mg in Potato (Flesh & Skin, Baked) (+2.1 mg, +176%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Potato (Flesh & Skin, Baked)

0.10 g

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.10 g in Potato (Flesh & Skin, Baked) (+2.8 g, +2843%).

Potato (Flesh & Skin, Baked) vs Tofu (Firm)

Potato (Flesh & Skin, Baked)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary