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.
Detailed nutritional comparison of tofu and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Tofu src
Image of Sweet Potatoes src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Tofu or Sweet Potatoes .

Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.