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  6. Pilaf vs. Tofu

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 of Calcium 60% more than Pilaf.
  • Pilaf contains 93 times more Sodium than Tofu. Pilaf contains 1303mg of Sodium, while Tofu contains 14mg.

Rice and vermicelli mix, rice pilaf flavor, unprepared and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Pilaf 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.
Pilaf
Pilaf
1
:
9
Tofu
Tofu
Contains more Selenium +86.2%
Contains more Calcium +722.9%
Contains more Magnesium +81.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.1%
Contains less Sodium -98.9%
Contains more Zinc +55.4%
Contains more Copper +127.7%
Contains more Manganese +33.9%
Equal in Iron - 2.66
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Selenium +86.2%
Contains more Calcium +722.9%
Contains more Magnesium +81.3%
Contains more Phosphorus +23.4%
Contains more Potassium +26.1%
Contains less Sodium -98.9%
Contains more Zinc +55.4%
Contains more Copper +127.7%
Contains more Manganese +33.9%
Equal in Iron - 2.66

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.
Pilaf
Pilaf
9
:
2
Tofu
Tofu
Contains more Vitamin C +1950%
Contains more Vitamin B1 +281.6%
Contains more Vitamin B3 +1508.1%
Contains more Vitamin B5 +437.6%
Contains more Vitamin B6 +334.8%
Contains more Folate +631%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1085.7%
Contains more Vitamin B2 +17.2%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin C +1950%
Contains more Vitamin B1 +281.6%
Contains more Vitamin B3 +1508.1%
Contains more Vitamin B5 +437.6%
Contains more Vitamin B6 +334.8%
Contains more Folate +631%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1085.7%
Contains more Vitamin B2 +17.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Tofu
Tofu
Contains more Carbs +2645%
Contains more Other +175.7%
Contains more Protein +65.7%
Contains more Fats +536.5%
Contains more Water +768.5%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +2645%
Contains more Other +175.7%
Contains more Protein +65.7%
Contains more Fats +536.5%
Contains more Water +768.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Tofu
Tofu
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +416.1%
Contains more Polyunsaturated fat +1205.3%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -75.7%
Contains more Monounsaturated Fat +416.1%
Contains more Polyunsaturated fat +1205.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Tofu Opinion
Net carbs 75.11g 0.48g Pilaf
Protein 10.42g 17.27g Tofu
Fats 1.37g 8.72g Tofu
Carbs 76.31g 2.78g Pilaf
Calories 359kcal 144kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g Tofu
Fiber 1.2g 2.3g Tofu
Calcium 83mg 683mg Tofu
Iron 2.44mg 2.66mg Tofu
Magnesium 32mg 58mg Tofu
Phosphorus 154mg 190mg Tofu
Potassium 188mg 237mg Tofu
Sodium 1303mg 14mg Tofu
Zinc 1.01mg 1.57mg Tofu
Copper 0.166mg 0.378mg Tofu
Manganese 0.882mg 1.181mg Tofu
Selenium 32.4µg 17.4µg Pilaf
Vitamin A 14IU 166IU Tofu
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 4.1mg 0.2mg Pilaf
Vitamin B1 0.603mg 0.158mg Pilaf
Vitamin B2 0.087mg 0.102mg Tofu
Vitamin B3 6.127mg 0.381mg Pilaf
Vitamin B5 0.715mg 0.133mg Pilaf
Vitamin B6 0.4mg 0.092mg Pilaf
Folate 212µg 29µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg Pilaf
Tryptophan 0.086mg 0.235mg Tofu
Threonine 0.221mg 0.785mg Tofu
Isoleucine 0.279mg 0.849mg Tofu
Leucine 0.523mg 1.392mg Tofu
Lysine 0.189mg 0.883mg Tofu
Methionine 0.145mg 0.211mg Tofu
Phenylalanine 0.32mg 0.835mg Tofu
Valine 0.374mg 0.87mg Tofu
Histidine 0.15mg 0.431mg Tofu
Cholesterol 1mg 0mg Tofu
Saturated Fat 0.307g 1.261g Pilaf
Monounsaturated Fat 0.373g 1.925g Tofu
Polyunsaturated fat 0.377g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Pilaf
11%
Tofu
Minerals Daily Need Coverage Score
77%
Pilaf
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1289mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.954g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.