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Porridge vs Tofu - In-Depth Nutrition Comparison

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How are Porridge and Tofu different?

  • Porridge is higher in Iron, however Tofu is richer in Calcium, Manganese, Copper, Selenium, Phosphorus, Zinc, Magnesium, Vitamin B1, and Fiber.
  • Daily need coverage for Calcium from Tofu is 60% higher.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Porridge vs Tofu infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tofu
Contains more Iron +40.6%
Contains less Sodium -57.1%
Contains more Calcium +685.1%
Contains more Magnesium +1060%
Contains more Phosphorus +1166.7%
Contains more Potassium +1381.3%
Contains more Zinc +1107.7%
Contains more Copper +845%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Iron +40.6%
Contains less Sodium -57.1%
Contains more Calcium +685.1%
Contains more Magnesium +1060%
Contains more Phosphorus +1166.7%
Contains more Potassium +1381.3%
Contains more Zinc +1107.7%
Contains more Copper +845%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tofu
Contains more Vitamin B3 +36.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187.3%
Contains more Vitamin B2 +308%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +607.7%
Contains more Folate +141.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
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 B3 +36.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187.3%
Contains more Vitamin B2 +308%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +607.7%
Contains more Folate +141.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Porridge Tofu
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Porridge Tofu Opinion
Net carbs 10.02g 0.48g Porridge
Protein 1.44g 17.27g Tofu
Fats 0.21g 8.72g Tofu
Carbs 10.52g 2.78g Porridge
Calories 50kcal 144kcal Tofu
Starch g g
Fructose g g
Sugar 0.03g g Tofu
Fiber 0.5g 2.3g Tofu
Calcium 87mg 683mg Tofu
Iron 3.74mg 2.66mg Porridge
Magnesium 5mg 58mg Tofu
Phosphorus 15mg 190mg Tofu
Potassium 16mg 237mg Tofu
Sodium 6mg 14mg Porridge
Zinc 0.13mg 1.57mg Tofu
Copper 0.04mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.02mg mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.055mg 0.158mg Tofu
Vitamin B2 0.025mg 0.102mg Tofu
Vitamin B3 0.52mg 0.381mg Porridge
Vitamin B5 0.071mg 0.133mg Tofu
Vitamin B6 0.013mg 0.092mg Tofu
Folate 12µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K 0.1µg µg Porridge
Tryptophan 0.02mg 0.235mg Tofu
Threonine 0.045mg 0.785mg Tofu
Isoleucine 0.063mg 0.849mg Tofu
Leucine 0.11mg 1.392mg Tofu
Lysine 0.037mg 0.883mg Tofu
Methionine 0.027mg 0.211mg Tofu
Phenylalanine 0.078mg 0.835mg Tofu
Valine 0.07mg 0.87mg Tofu
Histidine 0.033mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Porridge
Saturated Fat 0.033g 1.261g Porridge
Monounsaturated Fat 0.028g 1.925g Tofu
Polyunsaturated fat 0.114g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Porridge
11
Tofu
Mineral Summary Score
24
Porridge
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Porridge
104%
Tofu
Carbohydrates
11%
Porridge
3%
Tofu
Fats
1%
Porridge
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.228g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.