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  6. Rice pudding vs. Tofu

Rice pudding vs. Tofu — In-Depth Nutrition Comparison

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The main differences between rice pudding and tofu

  • Rice pudding is richer in vitamin B12, yet tofu is richer in calcium, manganese, copper, iron, selenium, phosphorus, zinc, magnesium, and fiber.
  • Daily need coverage for calcium for tofu is 58% higher.
  • Tofu has a lower glycemic index than rice pudding.

Food types used in this article are Puddings, rice, dry mix, prepared with 2% milk and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +346.2%
Contains more CalciumCalcium +550.5%
Contains more PotassiumPotassium +82.3%
Contains more IronIron +618.9%
Contains more CopperCopper +2000%
Contains more ZincZinc +313.2%
Contains more PhosphorusPhosphorus +118.4%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +1971.9%
Contains more SeleniumSelenium +815.8%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +116.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more FolateFolate +625%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rice pudding Tofu DV% diff.
Calcium 105mg 683mg 58%
Manganese 0.057mg 1.181mg 49%
Copper 0.018mg 0.378mg 40%
Polyunsaturated fat 0.06g 4.921g 32%
Iron 0.37mg 2.66mg 29%
Selenium 1.9µg 17.4µg 28%
Protein 3.29g 17.27g 28%
Phosphorus 87mg 190mg 15%
Fats 1.63g 8.72g 11%
Magnesium 13mg 58mg 11%
Zinc 0.38mg 1.57mg 11%
Vitamin B12 0.24µg 0µg 10%
Fiber 0.1g 2.3g 9%
Vitamin B1 0.075mg 0.158mg 7%
Folate 4µg 29µg 6%
Carbs 20.81g 2.78g 6%
Vitamin A 46µg 5%
Vitamin B6 0.035mg 0.092mg 4%
Vitamin D 34IU 0IU 4%
Sodium 109mg 14mg 4%
Vitamin D 0.8µg 0µg 4%
Monounsaturated fat 0.441g 1.925g 4%
Potassium 130mg 237mg 3%
Vitamin B2 0.141mg 0.102mg 3%
Vitamin B5 0.288mg 0.133mg 3%
Calories 111kcal 144kcal 2%
Cholesterol 6mg 0mg 2%
Saturated fat 0.967g 1.261g 1%
Vitamin C 0.7mg 0.2mg 1%
Net carbs 20.71g 0.48g N/A
Vitamin B3 0.443mg 0.381mg 0%
Tryptophan 0.039mg 0.235mg 0%
Threonine 0.126mg 0.785mg 0%
Isoleucine 0.169mg 0.849mg 0%
Leucine 0.273mg 1.392mg 0%
Lysine 0.221mg 0.883mg 0%
Methionine 0.07mg 0.211mg 0%
Phenylalanine 0.135mg 0.835mg 0%
Valine 0.187mg 0.87mg 0%
Histidine 0.075mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Tofu
Tofu
3
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 CarbsCarbs +648.6%
Contains more ProteinProtein +424.9%
Contains more FatsFats +435%
Contains more OtherOther +66.7%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -23.3%
Contains more Mono. FatMonounsaturated fat +336.5%
Contains more Poly. FatPolyunsaturated fat +8101.7%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.