Side-by-Side Comparison

Sweet Potato (Baked/Cooked) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit 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

-8%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 90 kcal, 7 kcal less).

Higher Protein

+397%

Tofu (Firm)

Tofu (Firm) provides 10.0 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+8.0 g, +397%).

Higher Dietary Fiber

+267%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 3.3 g vs 0.90 g in Tofu (Firm) (+2.4 g, +267%).

Higher Vitamin C

+19500%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0.10 mg in Tofu (Firm) (+19.5 mg, +19500%).

Comparing per 100 g standard edible portion.

Nutrient

Sweet Potato (Baked/Cooked)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Tofu (Firm)

83 kcal4% DV

Sweet Potato (Baked/Cooked) provides 90 kcal vs 83 kcal in Tofu (Firm) (+7 kcal, +8%).

ProteinTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Tofu (Firm)

10.0 g20% DV

Tofu (Firm) provides 10.0 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+8.0 g, +397%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Tofu (Firm)

1.9 g1% DV

Sweet Potato (Baked/Cooked) provides 20.7 g vs 1.9 g in Tofu (Firm) (+18.8 g, +1002%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Tofu (Firm)

0.90 g3% DV

Sweet Potato (Baked/Cooked) provides 3.3 g vs 0.90 g in Tofu (Firm) (+2.4 g, +267%).

Total FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.15 g

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+5.1 g, +3407%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Tofu (Firm)

0.62 g1% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.62 g in Tofu (Firm) (+5.9 g, +945%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Tofu (Firm)

0.10 mg

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0.10 mg in Tofu (Firm) (+19.5 mg, +19500%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

961 µg107% DV

Tofu (Firm)

0 µg

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Tofu (Firm)

0.01 mg

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.01 mg in Tofu (Firm) (+0.70 mg, +7000%).

Vitamin KTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+0.1 µg, +4%).

Folate (DFE)Tofu (Firm) higher

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Tofu (Firm)

19 µg5% DV

Tofu (Firm) provides 19 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+13 µg, +217%).

Thiamin (Vitamin B1)Similar

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Tofu (Firm)

0.08 mg7% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Tofu (Firm)

0.05 mg4% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Tofu (Firm)

0.20 mg1% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.20 mg in Tofu (Firm) (+1.3 mg, +663%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Tofu (Firm)

0.07 mg1% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.07 mg in Tofu (Firm) (+0.82 mg, +1200%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Tofu (Firm)

0.05 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.05 mg in Tofu (Firm) (+0.24 mg, +509%).

Vitamin B12Similar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Tofu (Firm)

9.0 mg

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 9.0 mg in Tofu (Firm) (+27.0 mg, +300%).

PotassiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

475 mg10% DV

Tofu (Firm)

148 mg3% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 148 mg in Tofu (Firm) (+327 mg, +221%).

CalciumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 38.0 mg in Sweet Potato (Baked/Cooked) (+244 mg, +642%).

IronTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+1.4 mg, +196%).

MagnesiumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+10.0 mg, +37%).

PhosphorusTofu (Firm) higher

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Tofu (Firm)

121 mg10% DV

Tofu (Firm) provides 121 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+67.0 mg, +124%).

ZincTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.57 mg, +178%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.05 g

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.05 g in Sweet Potato (Baked/Cooked) (+0.74 g, +1480%).

Nutrient

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

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

Macronutrients6 nutrients

Calories (Energy)Similar

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Tofu (Firm)

105 kcal5% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (103 kcal).

ProteinTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+10.3 g, +449%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Tofu (Firm)

2.4 g1% DV

Sweet Potato (Baked/Cooked) provides 23.6 g vs 2.4 g in Tofu (Firm) (+21.2 g, +897%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Tofu (Firm)

1.1 g4% DV

Sweet Potato (Baked/Cooked) provides 3.8 g vs 1.1 g in Tofu (Firm) (+2.6 g, +232%).

Total FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.17 g

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+6.5 g, +3776%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Tofu (Firm)

0.78 g2% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.78 g in Tofu (Firm) (+6.6 g, +846%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Tofu (Firm)

0.13 mg

Sweet Potato (Baked/Cooked) provides 22.3 mg vs 0.13 mg in Tofu (Firm) (+22.2 mg, +17633%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Tofu (Firm)

0 µg

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Tofu (Firm)

0.01 mg

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.01 mg in Tofu (Firm) (+0.80 mg, +6324%).

Vitamin KTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) provides 3.0 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+0.4 µg, +15%).

Folate (DFE)Tofu (Firm) higher

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+17 µg, +250%).

Thiamin (Vitamin B1)Similar

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Tofu (Firm)

0.10 mg9% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Tofu (Firm)

0.07 mg5% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.07 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Tofu (Firm)

0.25 mg2% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.25 mg in Tofu (Firm) (+1.4 mg, +590%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Tofu (Firm)

0.09 mg2% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.09 mg in Tofu (Firm) (+0.92 mg, +1076%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Tofu (Firm)

0.06 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.06 mg in Tofu (Firm) (+0.27 mg, +451%).

Vitamin B12Similar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Tofu (Firm)

11.3 mg

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 11.3 mg in Tofu (Firm) (+29.7 mg, +262%).

PotassiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

542 mg12% DV

Tofu (Firm)

186 mg4% DV

Sweet Potato (Baked/Cooked) provides 542 mg vs 186 mg in Tofu (Firm) (+355 mg, +190%).

CalciumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+312 mg, +720%).

IronTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+1.8 mg, +227%).

MagnesiumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+15.8 mg, +51%).

PhosphorusTofu (Firm) higher

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+90.9 mg, +148%).

ZincTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.76 mg, +207%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.06 g

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.94 g, +1646%).

Nutrient

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+9.7 g, +437%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Tofu (Firm)

2.3 g1% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 2.3 g in Tofu (Firm) (+20.7 g, +919%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Tofu (Firm)

1.1 g4% DV

Sweet Potato (Baked/Cooked) provides 3.7 g vs 1.1 g in Tofu (Firm) (+2.6 g, +239%).

Total FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.17 g

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+6.1 g, +3691%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Tofu (Firm)

0.74 g1% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.74 g in Tofu (Firm) (+6.4 g, +867%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Tofu (Firm)

0.12 mg

Sweet Potato (Baked/Cooked) provides 21.8 mg vs 0.12 mg in Tofu (Firm) (+21.6 mg, +18030%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Tofu (Firm)

0 µg

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Tofu (Firm)

0.01 mg

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.01 mg in Tofu (Firm) (+0.78 mg, +6468%).

Vitamin KTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+0.3 µg, +13%).

Folate (DFE)Tofu (Firm) higher

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+16 µg, +242%).

Thiamin (Vitamin B1)Similar

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Tofu (Firm)

0.10 mg8% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Tofu (Firm)

0.06 mg5% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Tofu (Firm)

0.23 mg1% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.23 mg in Tofu (Firm) (+1.4 mg, +605%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Tofu (Firm)

0.08 mg2% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.08 mg in Tofu (Firm) (+0.90 mg, +1103%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Tofu (Firm)

0.06 mg3% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.06 mg in Tofu (Firm) (+0.26 mg, +463%).

Vitamin B12Similar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Tofu (Firm)

10.8 mg

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 10.8 mg in Tofu (Firm) (+29.2 mg, +270%).

PotassiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

527 mg11% DV

Tofu (Firm)

178 mg4% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 178 mg in Tofu (Firm) (+350 mg, +197%).

CalciumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 42.2 mg in Sweet Potato (Baked/Cooked) (+296 mg, +702%).

IronTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+1.7 mg, +220%).

MagnesiumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+14.4 mg, +48%).

PhosphorusTofu (Firm) higher

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Tofu (Firm)

145 mg12% DV

Tofu (Firm) provides 145 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+85.3 mg, +142%).

ZincTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.71 mg, +201%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.06 g

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.06 g in Sweet Potato (Baked/Cooked) (+0.89 g, +1608%).

Nutrient

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinTofu (Firm) higher

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+29.3 g, +438%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Tofu (Firm)

6.8 g2% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 6.8 g in Tofu (Firm) (+62.2 g, +916%).

Dietary FiberSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Tofu (Firm)

3.2 g12% DV

Sweet Potato (Baked/Cooked) provides 11.0 g vs 3.2 g in Tofu (Firm) (+7.7 g, +238%).

Total FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+18.5 g, +3702%).

Total SugarsSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Tofu (Firm)

2.2 g4% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 2.2 g in Tofu (Firm) (+19.3 g, +864%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Tofu (Firm)

0.36 mg

Sweet Potato (Baked/Cooked) provides 65.3 mg vs 0.36 mg in Tofu (Firm) (+64.9 mg, +17980%).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Tofu (Firm)

0 µg

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Tofu (Firm)

0.04 mg

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.04 mg in Tofu (Firm) (+2.3 mg, +6449%).

Vitamin KTofu (Firm) higher

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 7.7 µg in Sweet Potato (Baked/Cooked) (+1.0 µg, +13%).

Folate (DFE)Tofu (Firm) higher

Sweet Potato (Baked/Cooked)

20 µg5% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+49 µg, +243%).

Thiamin (Vitamin B1)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Tofu (Firm)

0.29 mg24% DV

Sweet Potato (Baked/Cooked) provides 0.36 mg vs 0.29 mg in Tofu (Firm) (+0.06 mg, +22%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Tofu (Firm)

0.19 mg14% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.19 mg in Tofu (Firm) (+0.17 mg, +88%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Tofu (Firm)

0.70 mg4% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 0.70 mg in Tofu (Firm) (+4.2 mg, +603%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Tofu (Firm)

0.25 mg5% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.25 mg in Tofu (Firm) (+2.7 mg, +1099%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Tofu (Firm)

0.17 mg10% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.17 mg in Tofu (Firm) (+0.78 mg, +461%).

Vitamin B12Similar

Sweet Potato (Baked/Cooked)

0 µg

Tofu (Firm)

0 µg

Both Sweet Potato (Baked/Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

120 mg5% DV

Tofu (Firm)

32.5 mg1% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 32.5 mg in Tofu (Firm) (+87.4 mg, +269%).

PotassiumSweet Potato (Baked/Cooked) higher

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Tofu (Firm)

534 mg11% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 534 mg in Tofu (Firm) (+1,047 mg, +196%).

CalciumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

127 mg10% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 127 mg in Sweet Potato (Baked/Cooked) (+891 mg, +705%).

IronTofu (Firm) higher

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+5.1 mg, +221%).

MagnesiumTofu (Firm) higher

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+43.7 mg, +49%).

PhosphorusTofu (Firm) higher

Sweet Potato (Baked/Cooked)

180 mg14% DV

Tofu (Firm)

437 mg35% DV

Tofu (Firm) provides 437 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+257 mg, +143%).

ZincTofu (Firm) higher

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+2.1 mg, +202%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+2.7 g, +1613%).

Sweet Potato (Baked/Cooked) vs Tofu (Firm)

Sweet Potato (Baked/Cooked)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary