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.

Tofu

Arborio rice

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

Arborio rice

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%

~equal in Vitamin A ~0µg

~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

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%