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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.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Rice 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
1
:
9
Tofu
Contains less Sodium -92.9%
Contains more Calcium +6730%
Contains more Iron +121.7%
Contains more Magnesium +383.3%
Contains more Phosphorus +341.9%
Contains more Potassium +577.1%
Contains more Zinc +220.4%
Contains more Copper +447.8%
Contains more Manganese +150.2%
Contains more Selenium +132%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -92.9%
Contains more Calcium +6730%
Contains more Iron +121.7%
Contains more Magnesium +383.3%
Contains more Phosphorus +341.9%
Contains more Potassium +577.1%
Contains more Zinc +220.4%
Contains more Copper +447.8%
Contains more Manganese +150.2%
Contains more Selenium +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.
Rice
8
:
3
Tofu
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +684.6%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 2% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0% 0%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +684.6%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
:
4
Tofu
Contains more Carbs +913.3%
Contains more Protein +542%
Contains more Fats +3014.3%
Contains more Other +233.3%
Equal in Water - 69.83
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 Carbs +913.3%
Contains more Protein +542%
Contains more Fats +3014.3%
Contains more Other +233.3%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
:
2
Tofu
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2087.5%
Contains more Polyunsaturated fat +6375%
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +2087.5%
Contains more Polyunsaturated fat +6375%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Tofu Opinion
Net carbs 27.77g 0.48g Rice
Protein 2.69g 17.27g Tofu
Fats 0.28g 8.72g Tofu
Carbs 28.17g 2.78g Rice
Calories 130kcal 144kcal Tofu
Sugar 0.05g Tofu
Fiber 0.4g 2.3g Tofu
Calcium 10mg 683mg Tofu
Iron 1.2mg 2.66mg Tofu
Magnesium 12mg 58mg Tofu
Phosphorus 43mg 190mg Tofu
Potassium 35mg 237mg Tofu
Sodium 1mg 14mg Rice
Zinc 0.49mg 1.57mg Tofu
Copper 0.069mg 0.378mg Tofu
Manganese 0.472mg 1.181mg Tofu
Selenium 7.5µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.04mg Rice
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.163mg 0.158mg Rice
Vitamin B2 0.013mg 0.102mg Tofu
Vitamin B3 1.476mg 0.381mg Rice
Vitamin B5 0.39mg 0.133mg Rice
Vitamin B6 0.093mg 0.092mg Rice
Folate 58µg 29µg Rice
Choline 2.1mg Rice
Tryptophan 0.031mg 0.235mg Tofu
Threonine 0.096mg 0.785mg Tofu
Isoleucine 0.116mg 0.849mg Tofu
Leucine 0.222mg 1.392mg Tofu
Lysine 0.097mg 0.883mg Tofu
Methionine 0.063mg 0.211mg Tofu
Phenylalanine 0.144mg 0.835mg Tofu
Valine 0.164mg 0.87mg Tofu
Histidine 0.063mg 0.431mg Tofu
Saturated Fat 0.077g 1.261g Rice
Monounsaturated Fat 0.088g 1.925g Tofu
Polyunsaturated fat 0.076g 4.921g Tofu

Which food is preferable for your diet?

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

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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
12%
Rice
10%
Tofu
Minerals Daily Need Coverage Score
22%
Rice
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.184g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.