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  6. Arborio rice vs. Tofu yogurt

Arborio rice vs. Tofu yogurt — In-Depth Nutrition Comparison

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How are arborio rice and tofu yogurt different?

  • Arborio rice is higher in folate, vitamin B1, and vitamin B3; however, tofu yogurt is richer in calcium, selenium, magnesium, and polyunsaturated fat.
  • Daily need coverage for folate for arborio rice is 13% higher.
  • Arborio rice contains 6 times more vitamin B3 than tofu yogurt. While arborio rice contains 1.493mg of vitamin B3, tofu yogurt contains only 0.24mg.

Rice, white, short-grain, enriched, cooked and Tofu yogurt are the varieties used in this article.

Infographic

Arborio rice vs Tofu yogurt infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more IronIron +37.7%
Contains more ZincZinc +29%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +11700%
Contains more PotassiumPotassium +80.8%
Contains more PhosphorusPhosphorus +15.2%
Contains more SeleniumSelenium +73.3%
~equal in Copper ~0.075mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B3Vitamin B3 +522.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +883.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arborio rice Tofu yogurt DV% diff.
Manganese 0.357mg 16%
Folate 59µg 6µg 13%
Calcium 1mg 118mg 12%
Selenium 7.5µg 13µg 10%
Vitamin B1 0.164mg 0.06mg 9%
Choline 48.4mg 9%
Magnesium 8mg 40mg 8%
Vitamin B3 1.493mg 0.24mg 8%
Vitamin B5 0.397mg 8%
Polyunsaturated fat 0.05g 1.017g 6%
Iron 1.46mg 1.06mg 5%
Carbs 28.73g 15.96g 4%
Vitamin C 0mg 2.5mg 3%
Vitamin B6 0.059mg 0.02mg 3%
Vitamin K 3.5µg 3%
Calories 130kcal 94kcal 2%
Protein 2.36g 3.5g 2%
Fats 0.19g 1.8g 2%
Sodium 0mg 35mg 2%
Vitamin E 0.31mg 2%
Potassium 26mg 47mg 1%
Fiber 0.2g 1%
Zinc 0.4mg 0.31mg 1%
Phosphorus 33mg 38mg 1%
Saturated fat 0.051g 0.259g 1%
Monounsaturated fat 0.058g 0.4g 1%
Protein per 100 calories 1.8g 3.7g N/A
Calories per 10 g protein 551kcal 269kcal N/A
Weight per 100 calories 77g 106g N/A
Net carbs 28.73g 15.76g N/A
Sugar 1.24g N/A
Copper 0.072mg 0.075mg 0%
Vitamin A 0µg 2µg 0%
Vitamin B2 0.016mg 0.02mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more CarbsCarbs +80%
Contains more ProteinProtein +48.3%
Contains more FatsFats +847.4%
Contains more WaterWater +13.1%

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
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +589.7%
Contains more Poly. FatPolyunsaturated fat +1934%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.