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  6. Porridge vs. Tofu

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.
  • Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of tofu is 15.

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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Tofu
Tofu
9
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 less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +302.3%
Contains more PotassiumPotassium +656.3%
Contains more IronIron +43.3%
Contains more CopperCopper +382.5%
Contains more ZincZinc +515.4%
Contains more PhosphorusPhosphorus +546.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +217.9%

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.
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% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Tofu
Tofu
7
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 EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.3%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B6Vitamin B6 +261.5%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +25%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.068mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Tofu DV% diff.
Manganese 0mg 0.605mg 26%
Calcium 87mg 350mg 26%
Iron 3.74mg 5.36mg 20%
Polyunsaturated fat 0.114g 2.699g 17%
Copper 0.04mg 0.193mg 17%
Protein 1.44g 8.08g 13%
Phosphorus 15mg 97mg 12%
Selenium 2.8µg 8.9µg 11%
Fats 0.21g 4.78g 7%
Magnesium 5mg 30mg 6%
Zinc 0.13mg 0.8mg 6%
Choline 28.8mg 5%
Monounsaturated fat 0.028g 1.056g 3%
Carbs 10.52g 1.87g 3%
Potassium 16mg 121mg 3%
Saturated fat 0.033g 0.691g 3%
Vitamin B6 0.013mg 0.047mg 3%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin B1 0.055mg 0.081mg 2%
Vitamin K 0.1µg 2.4µg 2%
Vitamin B3 0.52mg 0.195mg 2%
Folate 12µg 15µg 1%
Calories 50kcal 76kcal 1%
Fiber 0.5g 0.3g 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 10.02g 1.57g N/A
Sugar 0.03g 0.62g N/A
Sodium 6mg 7mg 0%
Vitamin E 0.02mg 0.01mg 0%
Vitamin B5 0.071mg 0.068mg 0%
Tryptophan 0.02mg 0.12mg 0%
Threonine 0.045mg 0.402mg 0%
Isoleucine 0.063mg 0.435mg 0%
Leucine 0.11mg 0.713mg 0%
Lysine 0.037mg 0.452mg 0%
Methionine 0.027mg 0.108mg 0%
Phenylalanine 0.078mg 0.428mg 0%
Valine 0.07mg 0.446mg 0%
Histidine 0.033mg 0.221mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Tofu
Tofu
3
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 CarbsCarbs +462.6%
Contains more ProteinProtein +461.1%
Contains more FatsFats +2176.2%
Contains more OtherOther +227.3%
~equal in Water ~84.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 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 -95.2%
Contains more Mono. FatMonounsaturated fat +3671.4%
Contains more Poly. FatPolyunsaturated fat +2267.5%

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/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.