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Rice vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sugars?
Rice
Rice contains less Sugars (difference - 0.57g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.614g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Tofu
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rice Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Rice
4
Tofu
Mineral Summary Score
9
Rice
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Tofu
Contains less Sodium -85.7%
Contains more Iron +346.7%
Contains more Calcium +3400%
Contains more Potassium +245.7%
Contains more Magnesium +150%
Contains more Copper +179.7%
Contains more Zinc +63.3%
Contains more Phosphorus +125.6%
Contains less Sodium -85.7%
Contains more Iron +346.7%
Contains more Calcium +3400%
Contains more Potassium +245.7%
Contains more Magnesium +150%
Contains more Copper +179.7%
Contains more Zinc +63.3%
Contains more Phosphorus +125.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
6
:
4
Tofu
Contains more Vitamin E +300%
Contains more Vitamin B1 +101.2%
Contains more Vitamin B3 +656.9%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +97.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin K +∞%
Contains more Vitamin E +300%
Contains more Vitamin B1 +101.2%
Contains more Vitamin B3 +656.9%
Contains more Vitamin B5 +473.5%
Contains more Vitamin B6 +97.9%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +300%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Rice
48%
Tofu
Carbohydrates
28%
Rice
2%
Tofu
Fats
1%
Rice
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Tofu Opinion
Calories 130 76 Rice
Protein 2.69 8.08 Tofu
Fats 0.28 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 28.17 1.87 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 5.36 Tofu
Calcium 10 350 Tofu
Potassium 35 121 Tofu
Magnesium 12 30 Tofu
Sugars 0.05 0.62 Tofu
Fiber 0.4 0.3 Rice
Copper 0.069 0.193 Tofu
Zinc 0.49 0.8 Tofu
Starch
Phosphorus 43 97 Tofu
Sodium 1 7 Rice
Vitamin A 0 85 Tofu
Vitamin E 0.04 0.01 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.081 Rice
Vitamin B2 0.013 0.052 Tofu
Vitamin B3 1.476 0.195 Rice
Vitamin B5 0.39 0.068 Rice
Vitamin B6 0.093 0.047 Rice
Vitamin B12 0 0
Vitamin K 0 2.4 Tofu
Folic acid (B9) 55 0 Rice
Trans Fat 0 Rice
Saturated Fat 0.077 0.691 Rice
Monounsaturated Fat 0.088 1.056 Tofu
Polyunsaturated fat 0.076 2.699 Tofu
Tryptophan 0.031 0.12 Tofu
Threonine 0.096 0.402 Tofu
Isoleucine 0.116 0.435 Tofu
Leucine 0.222 0.713 Tofu
Lysine 0.097 0.452 Tofu
Methionine 0.063 0.108 Tofu
Phenylalanine 0.144 0.428 Tofu
Valine 0.164 0.446 Tofu
Histidine 0.063 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.