Tofu vs. Porridge — In-Depth Nutrition Comparison
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Significant differences between tofu and porridge
- The amount of manganese, calcium, iron, copper, phosphorus, selenium, zinc, magnesium, and monounsaturated fat in tofu is higher than in porridge.
- Tofu covers your daily manganese needs 26% more than porridge.
- Porridge has 38 times less monounsaturated fat than tofu. Tofu has 1.056g of monounsaturated fat, while porridge has 0.028g.
- Porridge has a higher glycemic index. The glycemic index of porridge is 66, while the glycemic index of tofu is 15.
Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
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 more MagnesiumMagnesium | +500% |
| Contains more CalciumCalcium | +302.3% |
| Contains more PotassiumPotassium | +656.3% |
| Contains more IronIron | +43.3% |
| Contains more CopperCopper | +382.5% |
| Contains more ZincZinc | +515.4% |
| Contains more PhosphorusPhosphorus | +546.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +217.9% |
| Contains less SodiumSodium | -14.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.3% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more Vitamin B6Vitamin B6 | +261.5% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B3Vitamin B3 | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +461.1% |
| Contains more FatsFats | +2176.2% |
| Contains more OtherOther | +227.3% |
| Contains more CarbsCarbs | +462.6% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3671.4% |
| Contains more Poly. FatPolyunsaturated fat | +2267.5% |
| Contains less Sat. FatSaturated fat | -95.2% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.605mg | 0mg | 26% |
| Calcium | 350mg | 87mg | 26% |
| Iron | 5.36mg | 3.74mg | 20% |
| Polyunsaturated fat | 2.699g | 0.114g | 17% |
| Copper | 0.193mg | 0.04mg | 17% |
| Protein | 8.08g | 1.44g | 13% |
| Phosphorus | 97mg | 15mg | 12% |
| Selenium | 8.9µg | 2.8µg | 11% |
| Fats | 4.78g | 0.21g | 7% |
| Magnesium | 30mg | 5mg | 6% |
| Zinc | 0.8mg | 0.13mg | 6% |
| Choline | 28.8mg | 5% | |
| Monounsaturated fat | 1.056g | 0.028g | 3% |
| Carbs | 1.87g | 10.52g | 3% |
| Potassium | 121mg | 16mg | 3% |
| Saturated fat | 0.691g | 0.033g | 3% |
| Vitamin B6 | 0.047mg | 0.013mg | 3% |
| Vitamin B2 | 0.052mg | 0.025mg | 2% |
| Vitamin B1 | 0.081mg | 0.055mg | 2% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin B3 | 0.195mg | 0.52mg | 2% |
| Folate | 15µg | 12µg | 1% |
| Calories | 76kcal | 50kcal | 1% |
| Fiber | 0.3g | 0.5g | 1% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 10.02g | N/A |
| Sugar | 0.62g | 0.03g | N/A |
| Sodium | 7mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0.02mg | 0% |
| Vitamin B5 | 0.068mg | 0.071mg | 0% |
| Tryptophan | 0.12mg | 0.02mg | 0% |
| Threonine | 0.402mg | 0.045mg | 0% |
| Isoleucine | 0.435mg | 0.063mg | 0% |
| Leucine | 0.713mg | 0.11mg | 0% |
| Lysine | 0.452mg | 0.037mg | 0% |
| Methionine | 0.108mg | 0.027mg | 0% |
| Phenylalanine | 0.428mg | 0.078mg | 0% |
| Valine | 0.446mg | 0.07mg | 0% |
| Histidine | 0.221mg | 0.033mg | 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
6%
4%
Minerals Daily Need Coverage Score
59%
21%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 51)
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.658g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.