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  6. Tofu vs. Pilaf

Tofu vs. Pilaf — In-Depth Nutrition Comparison

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How are Tofu and Pilaf different?

  • Tofu is higher in Iron, and Calcium, however, Pilaf is richer in Folate, Vitamin B1, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, and Manganese.
  • Daily need coverage for Sodium from Pilaf is 56% higher.
  • Tofu contains 4 times more Calcium than Pilaf. While Tofu contains 350mg of Calcium, Pilaf contains only 83mg.
  • Tofu has less Sodium.

Tofu, raw, regular, prepared with calcium sulfate and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.

Infographic

Tofu vs Pilaf 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
4
:
6
Pilaf
Pilaf
Contains more Calcium +321.7%
Contains more Iron +119.7%
Contains less Sodium -99.5%
Contains more Copper +16.3%
Contains more Phosphorus +58.8%
Contains more Potassium +55.4%
Contains more Zinc +26.3%
Contains more Manganese +45.8%
Contains more Selenium +264%
Equal in Magnesium - 32
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Calcium +321.7%
Contains more Iron +119.7%
Contains less Sodium -99.5%
Contains more Copper +16.3%
Contains more Phosphorus +58.8%
Contains more Potassium +55.4%
Contains more Zinc +26.3%
Contains more Manganese +45.8%
Contains more Selenium +264%
Equal in Magnesium - 32

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
2
:
9
Pilaf
Pilaf
Contains more Vitamin A +507.1%
Contains more Vitamin K +380%
Contains more Vitamin E +300%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +644.4%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +3042.1%
Contains more Vitamin B5 +951.5%
Contains more Vitamin B6 +751.1%
Contains more Folate +1313.3%
Contains more Vitamin B12 +∞%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin A +507.1%
Contains more Vitamin K +380%
Contains more Vitamin E +300%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +644.4%
Contains more Vitamin B2 +67.3%
Contains more Vitamin B3 +3042.1%
Contains more Vitamin B5 +951.5%
Contains more Vitamin B6 +751.1%
Contains more Folate +1313.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
:
3
Pilaf
Pilaf
Contains more Fats +248.9%
Contains more Water +951.6%
Contains more Protein +29%
Contains more Carbs +3980.7%
Contains more Other +436.1%
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Fats +248.9%
Contains more Water +951.6%
Contains more Protein +29%
Contains more Carbs +3980.7%
Contains more Other +436.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +183.1%
Contains more Polyunsaturated fat +615.9%
Contains less Saturated Fat -55.6%
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +183.1%
Contains more Polyunsaturated fat +615.9%
Contains less Saturated Fat -55.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Pilaf
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Pilaf Opinion
Net carbs 1.57g 75.11g Pilaf
Protein 8.08g 10.42g Pilaf
Fats 4.78g 1.37g Tofu
Carbs 1.87g 76.31g Pilaf
Calories 76kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 0.62g 1.53g Tofu
Fiber 0.3g 1.2g Pilaf
Calcium 350mg 83mg Tofu
Iron 5.36mg 2.44mg Tofu
Magnesium 30mg 32mg Pilaf
Phosphorus 97mg 154mg Pilaf
Potassium 121mg 188mg Pilaf
Sodium 7mg 1303mg Tofu
Zinc 0.8mg 1.01mg Pilaf
Copper 0.193mg 0.166mg Tofu
Manganese 0.605mg 0.882mg Pilaf
Selenium 8.9µg 32.4µg Pilaf
Vitamin A 85IU 14IU Tofu
Vitamin A RAE 4µg Pilaf
Vitamin E 0.01mg 0.04mg Pilaf
Vitamin C 0.1mg 4.1mg Pilaf
Vitamin B1 0.081mg 0.603mg Pilaf
Vitamin B2 0.052mg 0.087mg Pilaf
Vitamin B3 0.195mg 6.127mg Pilaf
Vitamin B5 0.068mg 0.715mg Pilaf
Vitamin B6 0.047mg 0.4mg Pilaf
Folate 15µg 212µg Pilaf
Vitamin B12 0µg 0.02µg Pilaf
Vitamin K 2.4µg 0.5µg Tofu
Tryptophan 0.12mg 0.086mg Tofu
Threonine 0.402mg 0.221mg Tofu
Isoleucine 0.435mg 0.279mg Tofu
Leucine 0.713mg 0.523mg Tofu
Lysine 0.452mg 0.189mg Tofu
Methionine 0.108mg 0.145mg Pilaf
Phenylalanine 0.428mg 0.32mg Tofu
Valine 0.446mg 0.374mg Tofu
Histidine 0.221mg 0.15mg Tofu
Cholesterol 0mg 1mg Tofu
Saturated Fat 0.691g 0.307g Pilaf
Monounsaturated Fat 1.056g 0.373g Tofu
Polyunsaturated fat 2.699g 0.377g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
50%
Pilaf
Minerals Daily Need Coverage Score
59%
Tofu
77%
Pilaf

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 1296mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.384g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.