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  6. Tofu vs. Arborio rice

Tofu vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between tofu and arborio rice

  • Tofu has more iron, calcium, copper, manganese, phosphorus, and magnesium; however, arborio rice is richer in folate, vitamin B3, vitamin B1, and vitamin B5.
  • Tofu covers your daily iron needs 49% more than arborio rice.
  • Arborio rice has 350 times less calcium than tofu. Tofu has 350mg of calcium, while arborio rice has 1mg.
  • Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of tofu is 15.

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

Infographic

Tofu vs Arborio rice 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.
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +34900%
Contains more PotassiumPotassium +365.4%
Contains more IronIron +267.1%
Contains more CopperCopper +168.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +193.9%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +18.7%
Contains less SodiumSodium -100%

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.
Tofu
Tofu
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +102.5%
Contains more Vitamin B3Vitamin B3 +665.6%
Contains more Vitamin B5Vitamin B5 +483.8%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +293.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Arborio rice DV% diff.
Iron 5.36mg 1.46mg 49%
Calcium 350mg 1mg 35%
Polyunsaturated fat 2.699g 0.05g 18%
Copper 0.193mg 0.072mg 13%
Folate 15µg 59µg 11%
Protein 8.08g 2.36g 11%
Manganese 0.605mg 0.357mg 11%
Carbs 1.87g 28.73g 9%
Phosphorus 97mg 33mg 9%
Vitamin B3 0.195mg 1.493mg 8%
Vitamin B5 0.068mg 0.397mg 7%
Fats 4.78g 0.19g 7%
Vitamin B1 0.081mg 0.164mg 7%
Magnesium 30mg 8mg 5%
Choline 28.8mg 5%
Zinc 0.8mg 0.4mg 4%
Saturated fat 0.691g 0.051g 3%
Vitamin B2 0.052mg 0.016mg 3%
Calories 76kcal 130kcal 3%
Selenium 8.9µg 7.5µg 3%
Potassium 121mg 26mg 3%
Monounsaturated fat 1.056g 0.058g 2%
Vitamin K 2.4µg 2%
Fiber 0.3g 1%
Vitamin B6 0.047mg 0.059mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 28.73g N/A
Sugar 0.62g N/A
Sodium 7mg 0mg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.027mg 0%
Threonine 0.402mg 0.084mg 0%
Isoleucine 0.435mg 0.102mg 0%
Leucine 0.713mg 0.195mg 0%
Lysine 0.452mg 0.085mg 0%
Methionine 0.108mg 0.056mg 0%
Phenylalanine 0.428mg 0.126mg 0%
Valine 0.446mg 0.144mg 0%
Histidine 0.221mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +242.4%
Contains more FatsFats +2415.8%
Contains more WaterWater +23.4%
Contains more OtherOther +278.9%
Contains more CarbsCarbs +1436.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1720.7%
Contains more Poly. FatPolyunsaturated fat +5298%
Contains less Sat. FatSaturated fat -92.6%

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.