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  6. Tofu vs. Arborio rice

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 from 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, raw, firm, prepared with calcium sulfate and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Tofu vs Arborio rice 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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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.
Tofu
Tofu
4
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.164mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
2% 29% 69%
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
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
32% 36% 31%
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.
Tofu Arborio rice
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Arborio rice Opinion
Calories 144kcal 130kcal Tofu
Protein 17.27g 2.36g Tofu
Fats 8.72g 0.19g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 28.73g Arborio rice
Carbs 2.78g 28.73g Arborio rice
Magnesium 58mg 8mg Tofu
Calcium 683mg 1mg Tofu
Potassium 237mg 26mg Tofu
Iron 2.66mg 1.46mg Tofu
Fiber 2.3g Tofu
Copper 0.378mg 0.072mg Tofu
Zinc 1.57mg 0.4mg Tofu
Phosphorus 190mg 33mg Tofu
Sodium 14mg 0mg Arborio rice
Vitamin A 166IU 0IU Tofu
Manganese 1.181mg 0.357mg Tofu
Selenium 17.4µg 7.5µg Tofu
Vitamin B1 0.158mg 0.164mg Arborio rice
Vitamin B2 0.102mg 0.016mg Tofu
Vitamin B3 0.381mg 1.493mg Arborio rice
Vitamin B5 0.133mg 0.397mg Arborio rice
Vitamin B6 0.092mg 0.059mg Tofu
Folate 29µg 59µg Arborio rice
Saturated Fat 1.261g 0.051g Arborio rice
Monounsaturated Fat 1.925g 0.058g Tofu
Polyunsaturated fat 4.921g 0.05g Tofu
Tryptophan 0.235mg 0.027mg Tofu
Threonine 0.785mg 0.084mg Tofu
Isoleucine 0.849mg 0.102mg Tofu
Leucine 1.392mg 0.195mg Tofu
Lysine 0.883mg 0.085mg Tofu
Methionine 0.211mg 0.056mg Tofu
Phenylalanine 0.835mg 0.126mg Tofu
Valine 0.87mg 0.144mg Tofu
Histidine 0.431mg 0.056mg Tofu

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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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
10%
Tofu
12%
Arborio rice
Minerals Daily Need Coverage Score
87%
Tofu
20%
Arborio rice

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 contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Arborio rice
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.

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/172475/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.