Tofu vs. Rice — In-Depth Nutrition Comparison
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Important differences between tofu and rice
- Tofu has more iron, calcium, copper, phosphorus, and manganese; however, rice has more folate, vitamin B3, vitamin B1, and vitamin B5.
- Tofu's daily need coverage for iron is 52% more.
- Tofu has 35 times more calcium than rice. Tofu has 350mg of calcium, while rice has 10mg.
- 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, long-grain, regular, enriched, cooked.
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 | +150% |
| Contains more CalciumCalcium | +3400% |
| Contains more PotassiumPotassium | +245.7% |
| Contains more IronIron | +346.7% |
| Contains more CopperCopper | +179.7% |
| Contains more ZincZinc | +63.3% |
| Contains more PhosphorusPhosphorus | +125.6% |
| Contains more ManganeseManganese | +28.2% |
| Contains more SeleniumSelenium | +18.7% |
| Contains less SodiumSodium | -85.7% |
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 B2Vitamin B2 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1271.4% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +101.2% |
| Contains more Vitamin B3Vitamin B3 | +656.9% |
| Contains more Vitamin B5Vitamin B5 | +473.5% |
| Contains more Vitamin B6Vitamin B6 | +97.9% |
| Contains more FolateFolate | +286.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.36mg | 1.2mg | 52% |
| Calcium | 350mg | 10mg | 34% |
| Polyunsaturated fat | 2.699g | 0.076g | 17% |
| Copper | 0.193mg | 0.069mg | 14% |
| Protein | 8.08g | 2.69g | 11% |
| Folate | 15µg | 58µg | 11% |
| Carbs | 1.87g | 28.17g | 9% |
| Vitamin B3 | 0.195mg | 1.476mg | 8% |
| Phosphorus | 97mg | 43mg | 8% |
| Vitamin B1 | 0.081mg | 0.163mg | 7% |
| Fats | 4.78g | 0.28g | 7% |
| Vitamin B5 | 0.068mg | 0.39mg | 6% |
| Manganese | 0.605mg | 0.472mg | 6% |
| Choline | 28.8mg | 2.1mg | 5% |
| Vitamin B6 | 0.047mg | 0.093mg | 4% |
| Magnesium | 30mg | 12mg | 4% |
| Saturated fat | 0.691g | 0.077g | 3% |
| Vitamin B2 | 0.052mg | 0.013mg | 3% |
| Calories | 76kcal | 130kcal | 3% |
| Selenium | 8.9µg | 7.5µg | 3% |
| Zinc | 0.8mg | 0.49mg | 3% |
| Potassium | 121mg | 35mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Monounsaturated fat | 1.056g | 0.088g | 2% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 27.77g | N/A |
| Sugar | 0.62g | 0.05g | N/A |
| Fiber | 0.3g | 0.4g | 0% |
| Sodium | 7mg | 1mg | 0% |
| Vitamin E | 0.01mg | 0.04mg | 0% |
| Tryptophan | 0.12mg | 0.031mg | 0% |
| Threonine | 0.402mg | 0.096mg | 0% |
| Isoleucine | 0.435mg | 0.116mg | 0% |
| Leucine | 0.713mg | 0.222mg | 0% |
| Lysine | 0.452mg | 0.097mg | 0% |
| Methionine | 0.108mg | 0.063mg | 0% |
| Phenylalanine | 0.428mg | 0.144mg | 0% |
| Valine | 0.446mg | 0.164mg | 0% |
| Histidine | 0.221mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +200.4% |
| Contains more FatsFats | +1607.1% |
| Contains more WaterWater | +23.5% |
| Contains more OtherOther | +71.4% |
| Contains more CarbsCarbs | +1406.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1100% |
| Contains more Poly. FatPolyunsaturated fat | +3451.3% |
| Contains less Sat. FatSaturated fat | -88.9% |