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Porridge vs Tofu - In-Depth Nutrition Comparison

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Significant differences between Porridge and Tofu

  • The amount of Manganese, Calcium, Iron, Copper, Phosphorus, Selenium, Zinc, Magnesium, and Monounsaturated Fat in Tofu is higher than in Porridge.
  • Tofu covers your daily Manganese needs 26% more than Porridge.

Specific food types used in this comparison are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tofu, raw, regular, prepared with calcium sulfate.

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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
:
7
Tofu
Contains less Sodium -14.3%
Contains more Iron +43.3%
Contains more Calcium +302.3%
Contains more Potassium +656.3%
Contains more Magnesium +500%
Contains more Copper +382.5%
Contains more Zinc +515.4%
Contains more Phosphorus +546.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains less Sodium -14.3%
Contains more Iron +43.3%
Contains more Calcium +302.3%
Contains more Potassium +656.3%
Contains more Magnesium +500%
Contains more Copper +382.5%
Contains more Zinc +515.4%
Contains more Phosphorus +546.7%

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 E +100%
Contains more Vitamin B3 +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +261.5%
Contains more Vitamin K +2300%
Contains more Folate +25%
Equal in Vitamin B5 - 0.068
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +100%
Contains more Vitamin B3 +166.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +261.5%
Contains more Vitamin K +2300%
Contains more Folate +25%
Equal in Vitamin B5 - 0.068

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
6
Tofu
Mineral Summary Score
24
Porridge
58
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
48%
Tofu
Carbohydrates
11%
Porridge
2%
Tofu
Fats
1%
Porridge
22%
Tofu

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
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.658g)
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 ($)

All nutrients comparison - raw data values

Nutrient Porridge Tofu Opinion
Calories 50 76 Tofu
Protein 1.44 8.08 Tofu
Fats 0.21 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 10.52 1.87 Porridge
Cholesterol 0 0
Vitamin D 0 0
Iron 3.74 5.36 Tofu
Calcium 87 350 Tofu
Potassium 16 121 Tofu
Magnesium 5 30 Tofu
Sugar 0.03 0.62 Porridge
Fiber 0.5 0.3 Porridge
Copper 0.04 0.193 Tofu
Zinc 0.13 0.8 Tofu
Starch
Phosphorus 15 97 Tofu
Sodium 6 7 Porridge
Vitamin A 0 85 Tofu
Vitamin E 0.02 0.01 Porridge
Vitamin D 0 0
Vitamin B1 0.055 0.081 Tofu
Vitamin B2 0.025 0.052 Tofu
Vitamin B3 0.52 0.195 Porridge
Vitamin B5 0.071 0.068 Porridge
Vitamin B6 0.013 0.047 Tofu
Vitamin B12 0 0
Vitamin K 0.1 2.4 Tofu
Folate 12 15 Tofu
Trans Fat 0 Porridge
Saturated Fat 0.033 0.691 Porridge
Monounsaturated Fat 0.028 1.056 Tofu
Polyunsaturated fat 0.114 2.699 Tofu
Tryptophan 0.02 0.12 Tofu
Threonine 0.045 0.402 Tofu
Isoleucine 0.063 0.435 Tofu
Leucine 0.11 0.713 Tofu
Lysine 0.037 0.452 Tofu
Methionine 0.027 0.108 Tofu
Phenylalanine 0.078 0.428 Tofu
Valine 0.07 0.446 Tofu
Histidine 0.033 0.221 Tofu
Fructose

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/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.