Rice vs. Tofu — In-Depth Nutrition Comparison
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Differences between rice and tofu
- Rice has more folate, while tofu has more calcium, copper, manganese, phosphorus, iron, selenium, magnesium, zinc, and fiber.
- Tofu's daily need coverage for calcium is 67% higher.
- Tofu contains 2 times less folate than rice. Rice contains 58µg of folate, while tofu contains 29µg.
- Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of rice is 60.
The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Tofu, raw, firm, prepared with calcium sulfate.
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.
| Contains less SodiumSodium | -92.9% |
| Contains more MagnesiumMagnesium | +383.3% |
| Contains more CalciumCalcium | +6730% |
| Contains more PotassiumPotassium | +577.1% |
| Contains more IronIron | +121.7% |
| Contains more CopperCopper | +447.8% |
| Contains more ZincZinc | +220.4% |
| Contains more PhosphorusPhosphorus | +341.9% |
| Contains more ManganeseManganese | +150.2% |
| Contains more SeleniumSelenium | +132% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +287.4% |
| Contains more Vitamin B5Vitamin B5 | +193.2% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +684.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 10mg | 683mg | 67% |
| Copper | 0.069mg | 0.378mg | 34% |
| Polyunsaturated fat | 0.076g | 4.921g | 32% |
| Manganese | 0.472mg | 1.181mg | 31% |
| Protein | 2.69g | 17.27g | 29% |
| Phosphorus | 43mg | 190mg | 21% |
| Selenium | 7.5µg | 17.4µg | 18% |
| Iron | 1.2mg | 2.66mg | 18% |
| Fats | 0.28g | 8.72g | 13% |
| Magnesium | 12mg | 58mg | 11% |
| Zinc | 0.49mg | 1.57mg | 10% |
| Fiber | 0.4g | 2.3g | 8% |
| Carbs | 28.17g | 2.78g | 8% |
| Vitamin B3 | 1.476mg | 0.381mg | 7% |
| Folate | 58µg | 29µg | 7% |
| Vitamin B2 | 0.013mg | 0.102mg | 7% |
| Potassium | 35mg | 237mg | 6% |
| Vitamin B5 | 0.39mg | 0.133mg | 5% |
| Monounsaturated fat | 0.088g | 1.925g | 5% |
| Saturated fat | 0.077g | 1.261g | 5% |
| Sodium | 1mg | 14mg | 1% |
| Calories | 130kcal | 144kcal | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 27.77g | 0.48g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin B1 | 0.163mg | 0.158mg | 0% |
| Vitamin B6 | 0.093mg | 0.092mg | 0% |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.235mg | 0% |
| Threonine | 0.096mg | 0.785mg | 0% |
| Isoleucine | 0.116mg | 0.849mg | 0% |
| Leucine | 0.222mg | 1.392mg | 0% |
| Lysine | 0.097mg | 0.883mg | 0% |
| Methionine | 0.063mg | 0.211mg | 0% |
| Phenylalanine | 0.144mg | 0.835mg | 0% |
| Valine | 0.164mg | 0.87mg | 0% |
| Histidine | 0.063mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +913.3% |
| Contains more ProteinProtein | +542% |
| Contains more FatsFats | +3014.3% |
| Contains more OtherOther | +233.3% |
~equal in
Water
~69.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +2087.5% |
| Contains more Poly. FatPolyunsaturated fat | +6375% |
