Tofu vs. Arborio rice — In-Depth Nutrition Comparison
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How are tofu and arborio rice different?
- Tofu is higher in calcium, manganese, copper, phosphorus, selenium, iron, magnesium, and zinc; however, arborio rice is richer in folate and vitamin B3.
- Daily need coverage for calcium for tofu is 68% higher.
- Tofu contains 7 times more magnesium than arborio rice. While tofu contains 58mg of magnesium, arborio rice contains only 8mg.
- Tofu has a lower glycemic index (15) than arborio rice (69).
Tofu, raw, firm, prepared with calcium sulfate and Rice, white, short-grain, enriched, cooked are the varieties used in this article.
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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 | +625% |
| Contains more CalciumCalcium | +68200% |
| Contains more PotassiumPotassium | +811.5% |
| Contains more IronIron | +82.2% |
| Contains more CopperCopper | +425% |
| Contains more ZincZinc | +292.5% |
| Contains more PhosphorusPhosphorus | +475.8% |
| Contains more ManganeseManganese | +230.8% |
| Contains more SeleniumSelenium | +132% |
| Contains less SodiumSodium | -100% |
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 | +537.5% |
| Contains more Vitamin B6Vitamin B6 | +55.9% |
| Contains more Vitamin B3Vitamin B3 | +291.9% |
| Contains more Vitamin B5Vitamin B5 | +198.5% |
| Contains more FolateFolate | +103.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +631.8% |
| Contains more FatsFats | +4489.5% |
| Contains more OtherOther | +636.8% |
| Contains more CarbsCarbs | +933.5% |
~equal in
Water
~68.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +3219% |
| Contains more Poly. FatPolyunsaturated fat | +9742% |
| Contains less Sat. FatSaturated fat | -96% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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 Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 683mg | 1mg | 68% |
| Manganese | 1.181mg | 0.357mg | 36% |
| Copper | 0.378mg | 0.072mg | 34% |
| Polyunsaturated fat | 4.921g | 0.05g | 32% |
| Protein | 17.27g | 2.36g | 30% |
| Phosphorus | 190mg | 33mg | 22% |
| Selenium | 17.4µg | 7.5µg | 18% |
| Iron | 2.66mg | 1.46mg | 15% |
| Fats | 8.72g | 0.19g | 13% |
| Magnesium | 58mg | 8mg | 12% |
| Zinc | 1.57mg | 0.4mg | 11% |
| Fiber | 2.3g | 9% | |
| Carbs | 2.78g | 28.73g | 9% |
| Folate | 29µg | 59µg | 8% |
| Vitamin B2 | 0.102mg | 0.016mg | 7% |
| Vitamin B3 | 0.381mg | 1.493mg | 7% |
| Saturated fat | 1.261g | 0.051g | 6% |
| Potassium | 237mg | 26mg | 6% |
| Vitamin B5 | 0.133mg | 0.397mg | 5% |
| Monounsaturated fat | 1.925g | 0.058g | 5% |
| Vitamin B6 | 0.092mg | 0.059mg | 3% |
| Calories | 144kcal | 130kcal | 1% |
| Vitamin B1 | 0.158mg | 0.164mg | 1% |
| Sodium | 14mg | 0mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 28.73g | N/A |
| Tryptophan | 0.235mg | 0.027mg | 0% |
| Threonine | 0.785mg | 0.084mg | 0% |
| Isoleucine | 0.849mg | 0.102mg | 0% |
| Leucine | 1.392mg | 0.195mg | 0% |
| Lysine | 0.883mg | 0.085mg | 0% |
| Methionine | 0.211mg | 0.056mg | 0% |
| Phenylalanine | 0.835mg | 0.126mg | 0% |
| Valine | 0.87mg | 0.144mg | 0% |
| Histidine | 0.431mg | 0.056mg | 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
9%
12%
Minerals Daily Need Coverage Score
87%
20%
Comparison summary
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 54)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Arborio rice is lower in Saturated fat (difference - 1.21g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.