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Tofu vs Arborio rice - In-Depth Nutrition Comparison

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Significant differences between Tofu and Arborio rice

  • Tofu has more Iron, Calcium, Copper, Manganese, Phosphorus, and Magnesium, however Arborio rice is richer in Folate, Vitamin B3, Vitamin B1, and Vitamin B5.
  • Tofu covers your daily Iron needs 49% more than Arborio rice.
  • Arborio rice has 350 times less Calcium than Tofu. Tofu has 350mg of Calcium, while Arborio rice has 1mg.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Rice, white, short-grain, enriched, cooked.

Infographic

Tofu vs Arborio rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +267.1%
Contains more Calcium +34900%
Contains more Potassium +365.4%
Contains more Magnesium +275%
Contains more Copper +168.1%
Contains more Zinc +100%
Contains more Phosphorus +193.9%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +267.1%
Contains more Calcium +34900%
Contains more Potassium +365.4%
Contains more Magnesium +275%
Contains more Copper +168.1%
Contains more Zinc +100%
Contains more Phosphorus +193.9%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
5
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +665.6%
Contains more Vitamin B5 +483.8%
Contains more Vitamin B6 +25.5%
Contains more Folate +293.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +225%
Contains more Vitamin B1 +102.5%
Contains more Vitamin B3 +665.6%
Contains more Vitamin B5 +483.8%
Contains more Vitamin B6 +25.5%
Contains more Folate +293.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
6
Tofu
13
Arborio rice
Mineral Summary Score
58
Tofu
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
48%
Tofu
14%
Arborio rice
Carbohydrates
2%
Tofu
29%
Arborio rice
Fats
22%
Tofu
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Arborio rice
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 54)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.64g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Tofu Arborio rice Opinion
Calories 76 130 Arborio rice
Protein 8.08 2.36 Tofu
Fats 4.78 0.19 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.46 Tofu
Calcium 350 1 Tofu
Potassium 121 26 Tofu
Magnesium 30 8 Tofu
Sugar 0.62 Arborio rice
Fiber 0.3 Tofu
Copper 0.193 0.072 Tofu
Zinc 0.8 0.4 Tofu
Starch
Phosphorus 97 33 Tofu
Sodium 7 0 Arborio rice
Vitamin A 85 0 Tofu
Vitamin E 0.01 Tofu
Vitamin D 0 0
Vitamin B1 0.081 0.164 Arborio rice
Vitamin B2 0.052 0.016 Tofu
Vitamin B3 0.195 1.493 Arborio rice
Vitamin B5 0.068 0.397 Arborio rice
Vitamin B6 0.047 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K 2.4 Tofu
Folate 15 59 Arborio rice
Trans Fat 0 Arborio rice
Saturated Fat 0.691 0.051 Arborio rice
Monounsaturated Fat 1.056 0.058 Tofu
Polyunsaturated fat 2.699 0.05 Tofu
Tryptophan 0.12 0.027 Tofu
Threonine 0.402 0.084 Tofu
Isoleucine 0.435 0.102 Tofu
Leucine 0.713 0.195 Tofu
Lysine 0.452 0.085 Tofu
Methionine 0.108 0.056 Tofu
Phenylalanine 0.428 0.126 Tofu
Valine 0.446 0.144 Tofu
Histidine 0.221 0.056 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.