Pilaf vs. Tofu — In-Depth Nutrition Comparison
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How are pilaf and tofu different?
- Pilaf is richer in folate, vitamin B1, vitamin B3, selenium, vitamin B6, and vitamin B5, while tofu is higher in calcium, copper, and manganese.
- Tofu covers your daily need for calcium, 60% more than pilaf.
- Pilaf contains 93 times more sodium than tofu. Pilaf contains 1303mg of sodium, while tofu contains 14mg.
- Pilaf has a higher glycemic index (60) than tofu (15).
Rice and vermicelli mix, rice pilaf flavor, unprepared and Tofu, raw, firm, prepared with calcium sulfate types were 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.
| Contains more SeleniumSelenium | +86.2% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +722.9% |
| Contains more PotassiumPotassium | +26.1% |
| Contains more CopperCopper | +127.7% |
| Contains more ZincZinc | +55.4% |
| Contains more PhosphorusPhosphorus | +23.4% |
| Contains less SodiumSodium | -98.9% |
| Contains more ManganeseManganese | +33.9% |
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.
| Contains more Vitamin CVitamin C | +1950% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +281.6% |
| Contains more Vitamin B3Vitamin B3 | +1508.1% |
| Contains more Vitamin B5Vitamin B5 | +437.6% |
| Contains more Vitamin B6Vitamin B6 | +334.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +631% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +17.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 83mg | 683mg | 60% |
| Sodium | 1303mg | 14mg | 56% |
| Folate | 212µg | 29µg | 46% |
| Vitamin B1 | 0.603mg | 0.158mg | 37% |
| Vitamin B3 | 6.127mg | 0.381mg | 36% |
| Polyunsaturated fat | 0.377g | 4.921g | 30% |
| Starch | 71.23g | 29% | |
| Selenium | 32.4µg | 17.4µg | 27% |
| Carbs | 76.31g | 2.78g | 25% |
| Vitamin B6 | 0.4mg | 0.092mg | 24% |
| Copper | 0.166mg | 0.378mg | 24% |
| Protein | 10.42g | 17.27g | 14% |
| Manganese | 0.882mg | 1.181mg | 13% |
| Vitamin B5 | 0.715mg | 0.133mg | 12% |
| Calories | 359kcal | 144kcal | 11% |
| Fats | 1.37g | 8.72g | 11% |
| Magnesium | 32mg | 58mg | 6% |
| Zinc | 1.01mg | 1.57mg | 5% |
| Phosphorus | 154mg | 190mg | 5% |
| Monounsaturated fat | 0.373g | 1.925g | 4% |
| Saturated fat | 0.307g | 1.261g | 4% |
| Vitamin C | 4.1mg | 0.2mg | 4% |
| Fiber | 1.2g | 2.3g | 4% |
| Iron | 2.44mg | 2.66mg | 3% |
| Choline | 17.5mg | 3% | |
| Potassium | 188mg | 237mg | 1% |
| Vitamin B2 | 0.087mg | 0.102mg | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 0.48g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.235mg | 0% |
| Threonine | 0.221mg | 0.785mg | 0% |
| Isoleucine | 0.279mg | 0.849mg | 0% |
| Leucine | 0.523mg | 1.392mg | 0% |
| Lysine | 0.189mg | 0.883mg | 0% |
| Methionine | 0.145mg | 0.211mg | 0% |
| Phenylalanine | 0.32mg | 0.835mg | 0% |
| Valine | 0.374mg | 0.87mg | 0% |
| Histidine | 0.15mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2645% |
| Contains more OtherOther | +175.7% |
| Contains more ProteinProtein | +65.7% |
| Contains more FatsFats | +536.5% |
| Contains more WaterWater | +768.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.7% |
| Contains more Mono. FatMonounsaturated fat | +416.1% |
| Contains more Poly. FatPolyunsaturated fat | +1205.3% |
