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  6. Arborio rice vs. Tofu

Arborio rice vs. Tofu — In-Depth Nutrition Comparison

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Significant differences between arborio rice and tofu

  • Arborio rice has more folate, vitamin B3, vitamin B1, and vitamin B5; however, tofu is richer in iron, calcium, copper, manganese, phosphorus, and magnesium.
  • Tofu covers your daily iron needs 49% more than arborio rice.
  • Tofu has 8 times less vitamin B3 than arborio rice. Arborio rice has 1.493mg of vitamin B3, while tofu has 0.195mg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of tofu is 15.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Arborio rice vs Tofu 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +34900%
Contains more PotassiumPotassium +365.4%
Contains more IronIron +267.1%
Contains more CopperCopper +168.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +193.9%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +18.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +665.6%
Contains more Vitamin B5Vitamin B5 +483.8%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +293.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +225%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Tofu DV% diff.
Iron 1.46mg 5.36mg 49%
Calcium 1mg 350mg 35%
Polyunsaturated fat 0.05g 2.699g 18%
Copper 0.072mg 0.193mg 13%
Folate 59µg 15µg 11%
Protein 2.36g 8.08g 11%
Manganese 0.357mg 0.605mg 11%
Carbs 28.73g 1.87g 9%
Phosphorus 33mg 97mg 9%
Vitamin B3 1.493mg 0.195mg 8%
Vitamin B5 0.397mg 0.068mg 7%
Fats 0.19g 4.78g 7%
Vitamin B1 0.164mg 0.081mg 7%
Magnesium 8mg 30mg 5%
Choline 28.8mg 5%
Zinc 0.4mg 0.8mg 4%
Saturated fat 0.051g 0.691g 3%
Vitamin B2 0.016mg 0.052mg 3%
Calories 130kcal 76kcal 3%
Selenium 7.5µg 8.9µg 3%
Potassium 26mg 121mg 3%
Monounsaturated fat 0.058g 1.056g 2%
Vitamin K 2.4µg 2%
Fiber 0.3g 1%
Vitamin B6 0.059mg 0.047mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 28.73g 1.57g N/A
Sugar 0.62g N/A
Sodium 0mg 7mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.027mg 0.12mg 0%
Threonine 0.084mg 0.402mg 0%
Isoleucine 0.102mg 0.435mg 0%
Leucine 0.195mg 0.713mg 0%
Lysine 0.085mg 0.452mg 0%
Methionine 0.056mg 0.108mg 0%
Phenylalanine 0.126mg 0.428mg 0%
Valine 0.144mg 0.446mg 0%
Histidine 0.056mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +1436.4%
Contains more ProteinProtein +242.4%
Contains more FatsFats +2415.8%
Contains more WaterWater +23.4%
Contains more OtherOther +278.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +1720.7%
Contains more Poly. FatPolyunsaturated fat +5298%

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.