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栄養成分を並べて比較

じゃがいも vs 豆腐

任意の2つの食品を選択し、マクロ栄養素、ビタミン、ミネラルを並べて比較：100gあたり、1食あたり、またはカロリー正規化。

人気の比較
Clean baked potato cut open displaying fluffy steaming interior and skin
野菜

じゃがいも

93カロリー
2.5タンパク質
2.2食物繊維
12.8ビタミンC
詳細を見る
VS
Clean geometric cubes of firm white tofu on neutral ceramic plate
豆類

豆腐

83カロリー
10.0タンパク質
0.9食物繊維
0.1ビタミンC
詳細を見る
Preparation State Notice

Comparing Potato (Flesh & Skin, Baked) (cooked) with Tofu (Firm) (raw). Moisture variations and cooking state affect nutrient concentrations.

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

低カロリー
-11%
豆腐

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

高タンパク質
+299%
豆腐

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

高食物繊維
+144%
じゃがいも

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

高ビタミンC
+12700%
じゃがいも

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.

栄養素
じゃがいも100 g edible portion
豆腐100 g edible portion
三大栄養素6 項目
カロリー（エネルギー）じゃがいも 高
じゃがいも
93 kcal5% 目安
豆腐
83 kcal4% 目安

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

タンパク質豆腐 高
じゃがいも
2.5 g5% 目安
豆腐
10.0 g20% 目安

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

炭水化物じゃがいも 高
じゃがいも
21.2 g8% 目安
豆腐
1.9 g1% 目安

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

食物繊維じゃがいも 高
じゃがいも
2.2 g8% 目安
豆腐
0.90 g3% 目安

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

脂質豆腐 高
じゃがいも
0.13 g
豆腐
5.3 g7% 目安

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

糖質じゃがいも 高
じゃがいも
1.2 g2% 目安
豆腐
0.62 g1% 目安

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

ビタミン12 項目
ビタミンCじゃがいも 高
じゃがいも
12.8 mg14% 目安
豆腐
0.10 mg

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

ビタミンA同等
じゃがいも
0 µg
豆腐
0 µg

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

ビタミンD同等
じゃがいも
0 µg
豆腐
0 µg

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

ビタミンE同等
じゃがいも
0.05 mg
豆腐
0.01 mg

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

ビタミンK豆腐 高
じゃがいも
2.0 µg2% 目安
豆腐
2.4 µg2% 目安

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

葉酸じゃがいも 高
じゃがいも
28 µg7% 目安
豆腐
19 µg5% 目安

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

ビタミンB1（チアミン）同等
じゃがいも
0.11 mg9% 目安
豆腐
0.08 mg7% 目安

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

ビタミンB2（リボフラビン）同等
じゃがいも
0.05 mg4% 目安
豆腐
0.05 mg4% 目安

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

ビタミンB3（ナイアシン）じゃがいも 高
じゃがいも
1.4 mg9% 目安
豆腐
0.20 mg1% 目安

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

ビタミンB5じゃがいも 高
じゃがいも
0.58 mg12% 目安
豆腐
0.07 mg1% 目安

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

ビタミンB6じゃがいも 高
じゃがいも
0.30 mg18% 目安
豆腐
0.05 mg3% 目安

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

ビタミンB12同等
じゃがいも
0 µg
豆腐
0 µg

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

ミネラル7 項目
ナトリウムじゃがいも 高
じゃがいも
10.0 mg
豆腐
9.0 mg

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

カリウムじゃがいも 高
じゃがいも
535 mg11% 目安
豆腐
148 mg3% 目安

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

カルシウム豆腐 高
じゃがいも
15.0 mg1% 目安
豆腐
282 mg22% 目安

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

鉄豆腐 高
じゃがいも
1.1 mg6% 目安
豆腐
2.0 mg11% 目安

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

マグネシウム豆腐 高
じゃがいも
28.0 mg7% 目安
豆腐
37.0 mg9% 目安

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

リン豆腐 高
じゃがいも
70.0 mg6% 目安
豆腐
121 mg10% 目安

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

亜鉛豆腐 高
じゃがいも
0.36 mg3% 目安
豆腐
0.89 mg8% 目安

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

脂質1 項目
飽和脂肪酸豆腐 高
じゃがいも
0.03 g
豆腐
0.79 g4% 目安

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

比較のまとめ

Based on 26 nutrients analyzed, Potato (Flesh & Skin, Baked) leads in 11 categories while Tofu (Firm) leads in 9.Both foods show similar concentrations in 6 nutrients. Overall, じゃがいも has the nutritional edge in this comparison.

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