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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.
  • The glycemic index of 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.
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
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 more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +1348.6%
Contains more CopperCopper +972.2%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +961.4%
Contains more SeleniumSelenium +368.4%
~equal in Potassium ~121mg

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
5
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 CVitamin C +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.2%
Contains more Vitamin B3Vitamin B3 +127.2%
Contains more Vitamin B5Vitamin B5 +323.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more FolateFolate +275%
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Rice pudding Tofu DV% diff.
Iron 0.37mg 5.36mg 62%
Calcium 105mg 350mg 25%
Manganese 0.057mg 0.605mg 24%
Copper 0.018mg 0.193mg 19%
Polyunsaturated fat 0.06g 2.699g 18%
Selenium 1.9µg 8.9µg 13%
Protein 3.29g 8.08g 10%
Vitamin B12 0.24µg 0µg 10%
Vitamin B2 0.141mg 0.052mg 7%
Carbs 20.81g 1.87g 6%
Fats 1.63g 4.78g 5%
Vitamin A 46µg 5%
Choline 28.8mg 5%
Vitamin D 34IU 0IU 4%
Zinc 0.38mg 0.8mg 4%
Vitamin B5 0.288mg 0.068mg 4%
Sodium 109mg 7mg 4%
Vitamin D 0.8µg 0µg 4%
Magnesium 13mg 30mg 4%
Folate 4µg 15µg 3%
Vitamin K 2.4µg 2%
Vitamin B3 0.443mg 0.195mg 2%
Monounsaturated fat 0.441g 1.056g 2%
Calories 111kcal 76kcal 2%
Cholesterol 6mg 0mg 2%
Vitamin B1 0.075mg 0.081mg 1%
Saturated fat 0.967g 0.691g 1%
Vitamin C 0.7mg 0.1mg 1%
Fiber 0.1g 0.3g 1%
Vitamin B6 0.035mg 0.047mg 1%
Phosphorus 87mg 97mg 1%
Net carbs 20.71g 1.57g N/A
Potassium 130mg 121mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.039mg 0.12mg 0%
Threonine 0.126mg 0.402mg 0%
Isoleucine 0.169mg 0.435mg 0%
Leucine 0.273mg 0.713mg 0%
Lysine 0.221mg 0.452mg 0%
Methionine 0.07mg 0.108mg 0%
Phenylalanine 0.135mg 0.428mg 0%
Valine 0.187mg 0.446mg 0%
Histidine 0.075mg 0.221mg 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
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 +1012.8%
Contains more OtherOther +16.7%
Contains more ProteinProtein +145.6%
Contains more FatsFats +193.3%
Contains more WaterWater +15.1%

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
3
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 -28.5%
Contains more Mono. FatMonounsaturated fat +139.5%
Contains more Poly. FatPolyunsaturated fat +4398.3%

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.