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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
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%
Contains more Manganese +∞%
Contains more Selenium +521.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
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%
Contains more Manganese +∞%
Contains more Selenium +521.4%

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.
:
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 Choline Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Tofu
Contains more Carbs +278.4%
Contains more Water +25.5%
Contains more Protein +1099.3%
Contains more Fats +4052.4%
Contains more Other +536.4%
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 +278.4%
Contains more Water +25.5%
Contains more Protein +1099.3%
Contains more Fats +4052.4%
Contains more Other +536.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Tofu
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +4216.7%
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +6775%
Contains more Polyunsaturated fat +4216.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 0.03g 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
Manganese 0mg 1.181mg Tofu
Selenium 2.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.02mg Porridge
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 K 0.1µg 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
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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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
4%
Porridge
10%
Tofu
Minerals Daily Need Coverage Score
21%
Porridge
87%
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

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. 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.