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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 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 from 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.

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
6
:
4
Tofu
Tofu
Contains more Phosphorus +58.8%
Contains more Potassium +55.4%
Contains more Zinc +26.3%
Contains more Manganese +45.8%
Contains more Selenium +264%
Contains more Calcium +321.7%
Contains more Iron +119.7%
Contains less Sodium -99.5%
Contains more Copper +16.3%
Equal in Magnesium - 30
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 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Phosphorus +58.8%
Contains more Potassium +55.4%
Contains more Zinc +26.3%
Contains more Manganese +45.8%
Contains more Selenium +264%
Contains more Calcium +321.7%
Contains more Iron +119.7%
Contains less Sodium -99.5%
Contains more Copper +16.3%
Equal in Magnesium - 30

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 E +300%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +644.4%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +3042.1%
Contains more Vitamin B5 +951.5%
Contains more Vitamin B6 +751.1%
Contains more Folate +1313.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +507.1%
Contains more Vitamin K +380%
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 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin E +300%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +644.4%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +3042.1%
Contains more Vitamin B5 +951.5%
Contains more Vitamin B6 +751.1%
Contains more Folate +1313.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +507.1%
Contains more Vitamin K +380%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Tofu
Tofu
Contains more Protein +29%
Contains more Carbs +3980.7%
Contains more Other +436.1%
Contains more Fats +248.9%
Contains more Water +951.6%
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
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 Protein +29%
Contains more Carbs +3980.7%
Contains more Other +436.1%
Contains more Fats +248.9%
Contains more Water +951.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Tofu
Tofu
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +183.1%
Contains more Polyunsaturated fat +615.9%
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: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -55.6%
Contains more Monounsaturated Fat +183.1%
Contains more Polyunsaturated fat +615.9%

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
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Tofu Opinion
Net carbs 75.11g 1.57g Pilaf
Protein 10.42g 8.08g Pilaf
Fats 1.37g 4.78g Tofu
Carbs 76.31g 1.87g Pilaf
Calories 359kcal 76kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 0.62g Tofu
Fiber 1.2g 0.3g Pilaf
Calcium 83mg 350mg Tofu
Iron 2.44mg 5.36mg Tofu
Magnesium 32mg 30mg Pilaf
Phosphorus 154mg 97mg Pilaf
Potassium 188mg 121mg Pilaf
Sodium 1303mg 7mg Tofu
Zinc 1.01mg 0.8mg Pilaf
Copper 0.166mg 0.193mg Tofu
Manganese 0.882mg 0.605mg Pilaf
Selenium 32.4µg 8.9µg Pilaf
Vitamin A 14IU 85IU Tofu
Vitamin A RAE 4µg Pilaf
Vitamin E 0.04mg 0.01mg Pilaf
Vitamin C 4.1mg 0.1mg Pilaf
Vitamin B1 0.603mg 0.081mg Pilaf
Vitamin B2 0.087mg 0.052mg Pilaf
Vitamin B3 6.127mg 0.195mg Pilaf
Vitamin B5 0.715mg 0.068mg Pilaf
Vitamin B6 0.4mg 0.047mg Pilaf
Folate 212µg 15µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 2.4µg Tofu
Tryptophan 0.086mg 0.12mg Tofu
Threonine 0.221mg 0.402mg Tofu
Isoleucine 0.279mg 0.435mg Tofu
Leucine 0.523mg 0.713mg Tofu
Lysine 0.189mg 0.452mg Tofu
Methionine 0.145mg 0.108mg Pilaf
Phenylalanine 0.32mg 0.428mg Tofu
Valine 0.374mg 0.446mg Tofu
Histidine 0.15mg 0.221mg Tofu
Cholesterol 1mg 0mg Tofu
Saturated Fat 0.307g 0.691g Pilaf
Monounsaturated Fat 0.373g 1.056g Tofu
Polyunsaturated fat 0.377g 2.699g 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

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
6%
Tofu
Minerals Daily Need Coverage Score
77%
Pilaf
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1296mg)
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 lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.384g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
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/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.