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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
22%
87%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 1.184g)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)