Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Tofu
  5. Compare
  6. Tofu vs. Rice pudding

Tofu vs. Rice pudding — In-Depth Nutrition Comparison

Compare

A recap on differences between tofu and rice pudding

  • Tofu is higher in iron, calcium, manganese, copper, and selenium, yet rice pudding is higher in vitamin B12, vitamin B2, and vitamin D.
  • Tofu covers your daily iron needs 62% more than rice pudding.
  • Tofu contains 11 times more copper than rice pudding. While tofu contains 0.193mg of copper, rice pudding contains only 0.018mg.
  • The amount of sodium in tofu is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Tofu vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +233.3%
Contains more IronIron +1348.6%
Contains more CopperCopper +972.2%
Contains more ZincZinc +110.5%
Contains more PhosphorusPhosphorus +11.5%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +961.4%
Contains more SeleniumSelenium +368.4%
~equal in Potassium ~130mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +171.2%
Contains more Vitamin B3Vitamin B3 +127.2%
Contains more Vitamin B5Vitamin B5 +323.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Tofu Rice pudding DV% diff.
Iron 5.36mg 0.37mg 62%
Calcium 350mg 105mg 25%
Manganese 0.605mg 0.057mg 24%
Copper 0.193mg 0.018mg 19%
Polyunsaturated fat 2.699g 0.06g 18%
Selenium 8.9µg 1.9µg 13%
Protein 8.08g 3.29g 10%
Vitamin B12 0µg 0.24µg 10%
Vitamin B2 0.052mg 0.141mg 7%
Carbs 1.87g 20.81g 6%
Fats 4.78g 1.63g 5%
Vitamin A 46µg 5%
Choline 28.8mg 5%
Vitamin D 0IU 34IU 4%
Zinc 0.8mg 0.38mg 4%
Vitamin B5 0.068mg 0.288mg 4%
Sodium 7mg 109mg 4%
Vitamin D 0µg 0.8µg 4%
Magnesium 30mg 13mg 4%
Folate 15µg 4µg 3%
Vitamin K 2.4µg 2%
Vitamin B3 0.195mg 0.443mg 2%
Monounsaturated fat 1.056g 0.441g 2%
Calories 76kcal 111kcal 2%
Cholesterol 0mg 6mg 2%
Vitamin B1 0.081mg 0.075mg 1%
Saturated fat 0.691g 0.967g 1%
Vitamin C 0.1mg 0.7mg 1%
Fiber 0.3g 0.1g 1%
Vitamin B6 0.047mg 0.035mg 1%
Phosphorus 97mg 87mg 1%
Net carbs 1.57g 20.71g N/A
Potassium 121mg 130mg 0%
Sugar 0.62g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.12mg 0.039mg 0%
Threonine 0.402mg 0.126mg 0%
Isoleucine 0.435mg 0.169mg 0%
Leucine 0.713mg 0.273mg 0%
Lysine 0.452mg 0.221mg 0%
Methionine 0.108mg 0.07mg 0%
Phenylalanine 0.428mg 0.135mg 0%
Valine 0.446mg 0.187mg 0%
Histidine 0.221mg 0.075mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +193.3%
Contains more WaterWater +15.1%
Contains more CarbsCarbs +1012.8%
Contains more OtherOther +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
3
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -28.5%
Contains more Mono. FatMonounsaturated fat +139.5%
Contains more Poly. FatPolyunsaturated fat +4398.3%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.