Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Pilaf
  5. Compare
  6. Pilaf vs. Tofu

Pilaf vs. Tofu — In-Depth Nutrition Comparison

Compare

How are pilaf and tofu different?

  • Pilaf is higher in folate, vitamin B1, selenium, vitamin B3, vitamin B6, vitamin B5, and manganese; however, tofu is richer in iron and calcium.
  • Daily need coverage for sodium for pilaf is 56% higher.
  • Pilaf contains 31 times more vitamin B3 than tofu. While pilaf contains 6.127mg of vitamin B3, tofu contains only 0.195mg.
  • Tofu has less sodium.
  • Tofu has a lower glycemic index (15) than pilaf (60).

Rice and vermicelli mix, rice pilaf flavor, unprepared and Tofu, raw, regular, prepared with calcium sulfate are the varieties 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Tofu
Tofu
4
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 more PotassiumPotassium +55.4%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +58.8%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +264%
Contains more CalciumCalcium +321.7%
Contains more IronIron +119.7%
Contains more CopperCopper +16.3%
Contains less SodiumSodium -99.5%
~equal in Magnesium ~30mg

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
10
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Tofu
Tofu
2
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 CVitamin C +4000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +644.4%
Contains more Vitamin B2Vitamin B2 +67.3%
Contains more Vitamin B3Vitamin B3 +3042.1%
Contains more Vitamin B5Vitamin B5 +951.5%
Contains more Vitamin B6Vitamin B6 +751.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1313.3%
Contains more Vitamin KVitamin K +380%
Contains more CholineCholine +64.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pilaf Tofu DV% diff.
Sodium 1303mg 7mg 56%
Folate 212µg 15µg 49%
Vitamin B1 0.603mg 0.081mg 44%
Selenium 32.4µg 8.9µg 43%
Vitamin B3 6.127mg 0.195mg 37%
Iron 2.44mg 5.36mg 37%
Starch 71.23g 29%
Vitamin B6 0.4mg 0.047mg 27%
Calcium 83mg 350mg 27%
Carbs 76.31g 1.87g 25%
Polyunsaturated fat 0.377g 2.699g 15%
Calories 359kcal 76kcal 14%
Vitamin B5 0.715mg 0.068mg 13%
Manganese 0.882mg 0.605mg 12%
Phosphorus 154mg 97mg 8%
Fats 1.37g 4.78g 5%
Protein 10.42g 8.08g 5%
Fiber 1.2g 0.3g 4%
Vitamin C 4.1mg 0.1mg 4%
Copper 0.166mg 0.193mg 3%
Vitamin B2 0.087mg 0.052mg 3%
Zinc 1.01mg 0.8mg 2%
Potassium 188mg 121mg 2%
Monounsaturated fat 0.373g 1.056g 2%
Saturated fat 0.307g 0.691g 2%
Choline 17.5mg 28.8mg 2%
Vitamin K 0.5µg 2.4µg 2%
Vitamin B12 0.02µg 0µg 1%
Net carbs 75.11g 1.57g N/A
Cholesterol 1mg 0mg 0%
Magnesium 32mg 30mg 0%
Sugar 1.53g 0.62g N/A
Vitamin E 0.04mg 0.01mg 0%
Vitamin A 4µg 0%
Tryptophan 0.086mg 0.12mg 0%
Threonine 0.221mg 0.402mg 0%
Isoleucine 0.279mg 0.435mg 0%
Leucine 0.523mg 0.713mg 0%
Lysine 0.189mg 0.452mg 0%
Methionine 0.145mg 0.108mg 0%
Phenylalanine 0.32mg 0.428mg 0%
Valine 0.374mg 0.446mg 0%
Histidine 0.15mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
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
Tofu
2
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 ProteinProtein +29%
Contains more CarbsCarbs +3980.7%
Contains more OtherOther +436.1%
Contains more FatsFats +248.9%
Contains more WaterWater +951.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -55.6%
Contains more Mono. FatMonounsaturated fat +183.1%
Contains more Poly. FatPolyunsaturated fat +615.9%

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/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.