Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Tofu

Rice vs. Tofu — In-Depth Nutrition Comparison

Compare

Differences between rice and tofu

  • Rice contains less calcium, protein, copper, manganese, phosphorus, iron, selenium, fats, magnesium, and zinc than tofu.
  • Tofu's daily need coverage for calcium is 67% higher.
  • 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

Rice vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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 Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +684.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.158mg
~equal in Vitamin B6 ~0.092mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Tofu 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%
Iron 1.2mg 2.66mg 18%
Selenium 7.5µg 17.4µg 18%
Fats 0.28g 8.72g 13%
Magnesium 12mg 58mg 11%
Zinc 0.49mg 1.57mg 10%
Carbs 28.17g 2.78g 8%
Fiber 0.4g 2.3g 8%
Vitamin B2 0.013mg 0.102mg 7%
Vitamin B3 1.476mg 0.381mg 7%
Folate 58µg 29µg 7%
Potassium 35mg 237mg 6%
Vitamin B5 0.39mg 0.133mg 5%
Saturated fat 0.077g 1.261g 5%
Monounsaturated fat 0.088g 1.925g 5%
Calories 130kcal 144kcal 1%
Sodium 1mg 14mg 1%
Protein per 100 calories 2.1g 12g N/A
Calories per 10 g protein 483kcal 83kcal N/A
Weight per 100 calories 77g 69g N/A
Unsaturated / Saturated Fat ratio 2.1 5.4 N/A
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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Tofu
Tofu
3
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 CarbsCarbs +913.3%
Contains more ProteinProtein +542%
Contains more FatsFats +3014.3%
~equal in Water ~69.83g

Fat Type Comparison

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

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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.