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  6. Tofu vs. Glutinous rice

Tofu vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between tofu and glutinous rice

  • Glutinous rice has less iron, calcium, copper, manganese, phosphorus, selenium, magnesium, and vitamin B1.
  • Tofu's daily need coverage for iron is 65% more.
  • Tofu has 175 times more calcium than glutinous rice. Tofu has 350mg of calcium, while glutinous rice has 2mg.
  • Glutinous rice has a higher glycemic index than tofu.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Rice, white, glutinous, unenriched, cooked.

Infographic

Tofu vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +17400%
Contains more PotassiumPotassium +1110%
Contains more IronIron +3728.6%
Contains more CopperCopper +293.9%
Contains more ZincZinc +95.1%
Contains more PhosphorusPhosphorus +1112.5%
Contains more ManganeseManganese +130.9%
Contains more SeleniumSelenium +58.9%
Contains less SodiumSodium -28.6%

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
7
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +305%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +1271.4%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +216.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Glutinous rice DV% diff.
Iron 5.36mg 0.14mg 65%
Calcium 350mg 2mg 35%
Polyunsaturated fat 2.699g 0.069g 18%
Copper 0.193mg 0.049mg 16%
Manganese 0.605mg 0.262mg 15%
Phosphorus 97mg 8mg 13%
Protein 8.08g 2.02g 12%
Fats 4.78g 0.19g 7%
Carbs 1.87g 21.09g 6%
Magnesium 30mg 5mg 6%
Selenium 8.9µg 5.6µg 6%
Vitamin B1 0.081mg 0.02mg 5%
Choline 28.8mg 2.1mg 5%
Folate 15µg 1µg 4%
Zinc 0.8mg 0.41mg 4%
Vitamin B2 0.052mg 0.013mg 3%
Fiber 0.3g 1g 3%
Saturated fat 0.691g 0.039g 3%
Potassium 121mg 10mg 3%
Vitamin B5 0.068mg 0.215mg 3%
Vitamin B6 0.047mg 0.026mg 2%
Monounsaturated fat 1.056g 0.07g 2%
Vitamin K 2.4µg 0µg 2%
Calories 76kcal 97kcal 1%
Vitamin B3 0.195mg 0.29mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 20.09g N/A
Sugar 0.62g 0.05g N/A
Sodium 7mg 5mg 0%
Vitamin E 0.01mg 0.04mg 0%
Tryptophan 0.12mg 0.023mg 0%
Threonine 0.402mg 0.072mg 0%
Isoleucine 0.435mg 0.087mg 0%
Leucine 0.713mg 0.167mg 0%
Lysine 0.452mg 0.073mg 0%
Methionine 0.108mg 0.047mg 0%
Phenylalanine 0.428mg 0.108mg 0%
Valine 0.446mg 0.123mg 0%
Histidine 0.221mg 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +300%
Contains more FatsFats +2415.8%
Contains more OtherOther +928.6%
Contains more CarbsCarbs +1027.8%
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +1408.6%
Contains more Poly. FatPolyunsaturated fat +3811.6%
Contains less Sat. FatSaturated fat -94.4%

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.