Arborio rice vs. Tofu — In-Depth Nutrition Comparison

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How are arborio rice and tofu different?

Arborio rice is higher in folate and vitamin B3; however, tofu is richer in calcium, manganese, copper, phosphorus, selenium, iron, magnesium, and zinc.
Daily need coverage for calcium for tofu is 68% higher.
Arborio rice contains 4 times more vitamin B3 than tofu. While arborio rice contains 1.493mg of vitamin B3, tofu contains only 0.381mg.
Tofu has a lower glycemic index (15) than arborio rice (69).

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

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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.

Arborio rice

Tofu

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+625%
Contains more CalciumCalcium	+68200%
Contains more PotassiumPotassium	+811.5%
Contains more IronIron	+82.2%
Contains more CopperCopper	+425%
Contains more ZincZinc	+292.5%
Contains more PhosphorusPhosphorus	+475.8%
Contains more ManganeseManganese	+230.8%
Contains more SeleniumSelenium	+132%

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.

Arborio rice

Tofu

Contains more Vitamin B3Vitamin B3	+291.9%
Contains more Vitamin B5Vitamin B5	+198.5%
Contains more FolateFolate	+103.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+537.5%
Contains more Vitamin B6Vitamin B6	+55.9%

~equal in Vitamin A ~µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.158mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	1mg	683mg	68%
Manganese	0.357mg	1.181mg	36%
Copper	0.072mg	0.378mg	34%
Polyunsaturated fat	0.05g	4.921g	32%
Protein	2.36g	17.27g	30%
Phosphorus	33mg	190mg	22%
Selenium	7.5µg	17.4µg	18%
Iron	1.46mg	2.66mg	15%
Fats	0.19g	8.72g	13%
Magnesium	8mg	58mg	12%
Zinc	0.4mg	1.57mg	11%
Fiber		2.3g	9%
Carbs	28.73g	2.78g	9%
Folate	59µg	29µg	8%
Vitamin B2	0.016mg	0.102mg	7%
Vitamin B3	1.493mg	0.381mg	7%
Saturated fat	0.051g	1.261g	6%
Potassium	26mg	237mg	6%
Vitamin B5	0.397mg	0.133mg	5%
Monounsaturated fat	0.058g	1.925g	5%
Vitamin B6	0.059mg	0.092mg	3%
Calories	130kcal	144kcal	1%
Vitamin B1	0.164mg	0.158mg	1%
Sodium	0mg	14mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	28.73g	0.48g	N/A
Tryptophan	0.027mg	0.235mg	0%
Threonine	0.084mg	0.785mg	0%
Isoleucine	0.102mg	0.849mg	0%
Leucine	0.195mg	1.392mg	0%
Lysine	0.085mg	0.883mg	0%
Methionine	0.056mg	0.211mg	0%
Phenylalanine	0.126mg	0.835mg	0%
Valine	0.144mg	0.87mg	0%
Histidine	0.056mg	0.431mg	0%