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  6. Tofu vs. Arborio rice

Tofu vs. Arborio rice — In-Depth Nutrition Comparison

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How are Tofu and Arborio rice different?

  • Tofu is higher in Calcium, Manganese, Copper, Phosphorus, Selenium, Iron, Magnesium, and Zinc, however, Arborio rice is richer in Folate, and Vitamin B3.
  • Daily need coverage for Calcium from Tofu is 68% higher.
  • Tofu contains 7 times more Magnesium than Arborio rice. While Tofu contains 58mg of Magnesium, Arborio rice contains only 8mg.

Tofu, raw, firm, prepared with calcium sulfate and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Tofu vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
9
:
1
Arborio rice
Arborio rice
Contains more Calcium +68200%
Contains more Iron +82.2%
Contains more Magnesium +625%
Contains more Phosphorus +475.8%
Contains more Potassium +811.5%
Contains more Zinc +292.5%
Contains more Copper +425%
Contains more Manganese +230.8%
Contains more Selenium +132%
Contains less Sodium -100%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +68200%
Contains more Iron +82.2%
Contains more Magnesium +625%
Contains more Phosphorus +475.8%
Contains more Potassium +811.5%
Contains more Zinc +292.5%
Contains more Copper +425%
Contains more Manganese +230.8%
Contains more Selenium +132%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
:
4
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +537.5%
Contains more Vitamin B6 +55.9%
Contains more Vitamin B3 +291.9%
Contains more Vitamin B5 +198.5%
Contains more Folate +103.4%
Equal in Vitamin B1 - 0.164
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +537.5%
Contains more Vitamin B6 +55.9%
Contains more Vitamin B3 +291.9%
Contains more Vitamin B5 +198.5%
Contains more Folate +103.4%
Equal in Vitamin B1 - 0.164

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
:
1
Arborio rice
Arborio rice
Contains more Protein +631.8%
Contains more Fats +4489.5%
Contains more Other +636.8%
Contains more Carbs +933.5%
Equal in Water - 68.53
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +631.8%
Contains more Fats +4489.5%
Contains more Other +636.8%
Contains more Carbs +933.5%
Equal in Water - 68.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Arborio rice
Arborio rice
Contains more Monounsaturated Fat +3219%
Contains more Polyunsaturated fat +9742%
Contains less Saturated Fat -96%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +3219%
Contains more Polyunsaturated fat +9742%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Arborio rice Opinion
Net carbs 0.48g 28.73g Arborio rice
Protein 17.27g 2.36g Tofu
Fats 8.72g 0.19g Tofu
Carbs 2.78g 28.73g Arborio rice
Calories 144kcal 130kcal Tofu
Fiber 2.3g Tofu
Calcium 683mg 1mg Tofu
Iron 2.66mg 1.46mg Tofu
Magnesium 58mg 8mg Tofu
Phosphorus 190mg 33mg Tofu
Potassium 237mg 26mg Tofu
Sodium 14mg 0mg Arborio rice
Zinc 1.57mg 0.4mg Tofu
Copper 0.378mg 0.072mg Tofu
Manganese 1.181mg 0.357mg Tofu
Selenium 17.4µg 7.5µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.164mg Arborio rice
Vitamin B2 0.102mg 0.016mg Tofu
Vitamin B3 0.381mg 1.493mg Arborio rice
Vitamin B5 0.133mg 0.397mg Arborio rice
Vitamin B6 0.092mg 0.059mg Tofu
Folate 29µg 59µg Arborio rice
Tryptophan 0.235mg 0.027mg Tofu
Threonine 0.785mg 0.084mg Tofu
Isoleucine 0.849mg 0.102mg Tofu
Leucine 1.392mg 0.195mg Tofu
Lysine 0.883mg 0.085mg Tofu
Methionine 0.211mg 0.056mg Tofu
Phenylalanine 0.835mg 0.126mg Tofu
Valine 0.87mg 0.144mg Tofu
Histidine 0.431mg 0.056mg Tofu
Saturated Fat 1.261g 0.051g Arborio rice
Monounsaturated Fat 1.925g 0.058g Tofu
Polyunsaturated fat 4.921g 0.05g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Tofu
13%
Arborio rice
Minerals Daily Need Coverage Score
87%
Tofu
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
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 Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.21g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.