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  6. Rice pudding vs. Tofu

Rice pudding vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Rice pudding and Tofu

  • Rice pudding is higher in Vitamin B12, Vitamin B2, and Vitamin D, yet Tofu is higher in Iron, Calcium, Manganese, Copper, and Selenium.
  • Tofu covers your daily Iron needs 62% more than Rice pudding.
  • The amount of Sodium in Tofu is lower.

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

Infographic

Rice pudding vs Tofu infographic
Infographic link

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.
Rice pudding
Rice pudding
1
:
9
Tofu
Tofu
Contains more Calcium +233.3%
Contains more Iron +1348.6%
Contains more Magnesium +130.8%
Contains more Phosphorus +11.5%
Contains less Sodium -93.6%
Contains more Zinc +110.5%
Contains more Copper +972.2%
Contains more Manganese +961.4%
Contains more Selenium +368.4%
Equal in Potassium - 121
Rice pudding
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 14% 10% 38% 12% 15% 11% 6% 8% 11%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Calcium +233.3%
Contains more Iron +1348.6%
Contains more Magnesium +130.8%
Contains more Phosphorus +11.5%
Contains less Sodium -93.6%
Contains more Zinc +110.5%
Contains more Copper +972.2%
Contains more Manganese +961.4%
Contains more Selenium +368.4%
Equal in Potassium - 121

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.
Rice pudding
Rice pudding
7
:
5
Tofu
Tofu
Contains more Vitamin A +102.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +171.2%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +323.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +34.3%
Contains more Folate +275%
Equal in Vitamin B1 - 0.081
Rice pudding
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 24% 3% 19% 33% 9% 18% 9% 3% 30% 0%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +102.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +600%
Contains more Vitamin B2 +171.2%
Contains more Vitamin B3 +127.2%
Contains more Vitamin B5 +323.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B6 +34.3%
Contains more Folate +275%
Equal in Vitamin B1 - 0.081

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice pudding
Rice pudding
2
:
3
Tofu
Tofu
Contains more Carbs +1012.8%
Contains more Other +16.7%
Contains more Protein +145.6%
Contains more Fats +193.3%
Contains more Water +15.1%
Rice pudding
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Tofu
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 Carbs +1012.8%
Contains more Other +16.7%
Contains more Protein +145.6%
Contains more Fats +193.3%
Contains more Water +15.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice pudding
Rice pudding
0
:
3
Tofu
Tofu
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +139.5%
Contains more Polyunsaturated fat +4398.3%
Rice pudding
66% 30% 4%
Saturated Fat: 0.967 g
Monounsaturated Fat: 0.441 g
Polyunsaturated fat: 0.06 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains less Saturated Fat -28.5%
Contains more Monounsaturated Fat +139.5%
Contains more Polyunsaturated fat +4398.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice pudding Tofu
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice pudding Tofu Opinion
Net carbs 20.71g 1.57g Rice pudding
Protein 3.29g 8.08g Tofu
Fats 1.63g 4.78g Tofu
Carbs 20.81g 1.87g Rice pudding
Calories 111kcal 76kcal Rice pudding
Sugar 0.62g Rice pudding
Fiber 0.1g 0.3g Tofu
Calcium 105mg 350mg Tofu
Iron 0.37mg 5.36mg Tofu
Magnesium 13mg 30mg Tofu
Phosphorus 87mg 97mg Tofu
Potassium 130mg 121mg Rice pudding
Sodium 109mg 7mg Tofu
Zinc 0.38mg 0.8mg Tofu
Copper 0.018mg 0.193mg Tofu
Manganese 0.057mg 0.605mg Tofu
Selenium 1.9µg 8.9µg Tofu
Vitamin A 172IU 85IU Rice pudding
Vitamin A RAE 46µg Rice pudding
Vitamin E 0.01mg Tofu
Vitamin D 34IU 0IU Rice pudding
Vitamin D 0.8µg 0µg Rice pudding
Vitamin C 0.7mg 0.1mg Rice pudding
Vitamin B1 0.075mg 0.081mg Tofu
Vitamin B2 0.141mg 0.052mg Rice pudding
Vitamin B3 0.443mg 0.195mg Rice pudding
Vitamin B5 0.288mg 0.068mg Rice pudding
Vitamin B6 0.035mg 0.047mg Tofu
Folate 4µg 15µg Tofu
Vitamin B12 0.24µg 0µg Rice pudding
Vitamin K 2.4µg Tofu
Tryptophan 0.039mg 0.12mg Tofu
Threonine 0.126mg 0.402mg Tofu
Isoleucine 0.169mg 0.435mg Tofu
Leucine 0.273mg 0.713mg Tofu
Lysine 0.221mg 0.452mg Tofu
Methionine 0.07mg 0.108mg Tofu
Phenylalanine 0.135mg 0.428mg Tofu
Valine 0.187mg 0.446mg Tofu
Histidine 0.075mg 0.221mg Tofu
Cholesterol 6mg 0mg Tofu
Saturated Fat 0.967g 0.691g Tofu
Monounsaturated Fat 0.441g 1.056g Tofu
Polyunsaturated fat 0.06g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
13%
Rice pudding
6%
Tofu
Minerals Daily Need Coverage Score
15%
Rice pudding
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 102mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.276g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.62g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.