Lets compare vitamin content per 7 ounces of Hard Tofu, prepared with nigari vs Baked White Potatoes:
Hard Tofu, prepared with nigari has 1.8 times more Vitamin B2 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 10.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 42 times more Vitamin C than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 7 oz.
Both Hard Tofu, prepared with nigari as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Baked White Potatoes:
Hard Tofu, prepared with nigari has 34.5 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 5.6 times more Manganese, 3.1 times more Phosphorus, 33.6 times more Selenium and 4.7 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.7 times more Potassium than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari and Baked Whole White Potatoes have similar amounts of Water per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Hard Tofu, prepared with nigari has 1.6 times more Energy, 66.6 times more Fat, 36.1 times more Saturated Fat, 44.5 times more Omega 3, 101.4 times more Omega 6 and 6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.8 times more Carbohydrate and 3.5 times more Fiber than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.