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Tofu vs Rice - 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.
Tofu Rice
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
Tofu Rice
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
4
Tofu
10
Rice
Mineral Summary Score
38
Tofu
9
Rice

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
Tofu
7
:
1
Rice
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%
Contains less Sodium -85.7%

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
Tofu
4
:
6
Rice
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 +∞%
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) +∞%

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
48%
Tofu
16%
Rice
Carbohydrates
2%
Tofu
28%
Rice
Fats
22%
Tofu
1%
Rice

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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 Tofu Rice Opinion
Calories 76 130 Rice
Protein 8.08 2.69 Tofu
Fats 4.78 0.28 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.2 Tofu
Calcium 350 10 Tofu
Potassium 121 35 Tofu
Magnesium 30 12 Tofu
Sugars 0.62 0.05 Tofu
Fiber 0.3 0.4 Rice
Copper 0.193 0.069 Tofu
Zinc 0.8 0.49 Tofu
Starch
Phosphorus 97 43 Tofu
Sodium 7 1 Rice
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.081 0.163 Rice
Vitamin B2 0.052 0.013 Tofu
Vitamin B3 0.195 1.476 Rice
Vitamin B5 0.068 0.39 Rice
Vitamin B6 0.047 0.093 Rice
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folic acid (B9) 0 55 Rice
Trans Fat 0 Rice
Saturated Fat 0.691 0.077 Rice
Monounsaturated Fat 1.056 0.088 Tofu
Polyunsaturated fat 2.699 0.076 Tofu
Tryptophan 0.12 0.031 Tofu
Threonine 0.402 0.096 Tofu
Isoleucine 0.435 0.116 Tofu
Leucine 0.713 0.222 Tofu
Lysine 0.452 0.097 Tofu
Methionine 0.108 0.063 Tofu
Phenylalanine 0.428 0.144 Tofu
Valine 0.446 0.164 Tofu
Histidine 0.221 0.063 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.