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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Tofu
Contains less Sodium -92.9%
Contains more Iron +121.7%
Contains more Calcium +6730%
Contains more Potassium +577.1%
Contains more Magnesium +383.3%
Contains more Copper +447.8%
Contains more Zinc +220.4%
Contains more Phosphorus +341.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Contains less Sodium -92.9%
Contains more Iron +121.7%
Contains more Calcium +6730%
Contains more Potassium +577.1%
Contains more Magnesium +383.3%
Contains more Copper +447.8%
Contains more Zinc +220.4%
Contains more Phosphorus +341.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
7
:
3
Tofu
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.6%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.6%
Equal in Vitamin B1 - 0.158
Equal in Vitamin B6 - 0.092

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 130kcal 144kcal Tofu
Protein 2.69g 17.27g Tofu
Fats 0.28g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 27.77g 0.48g Rice
Carbs 28.17g 2.78g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.2mg 2.66mg Tofu
Calcium 10mg 683mg Tofu
Potassium 35mg 237mg Tofu
Magnesium 12mg 58mg Tofu
Sugar 0.05g g Tofu
Fiber 0.4g 2.3g Tofu
Copper 0.069mg 0.378mg Tofu
Zinc 0.49mg 1.57mg Tofu
Starch g g
Phosphorus 43mg 190mg Tofu
Sodium 1mg 14mg Rice
Vitamin A 0IU 166IU Tofu
Vitamin E 0.04mg mg Rice
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Folate 58µg 29µg Rice
Trans Fat g 0g Rice
Saturated Fat 0.077g 1.261g Rice
Monounsaturated Fat 0.088g 1.925g Tofu
Polyunsaturated fat 0.076g 4.921g Tofu
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
11
Tofu
Mineral Summary Score
14
Rice
77
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
104%
Tofu
Carbohydrates
28%
Rice
3%
Tofu
Fats
1%
Rice
40%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.