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Tofu vs Glutinous rice - In-Depth Nutrition Comparison

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Important differences between Tofu and Glutinous rice

  • Glutinous rice has less Iron, Calcium, Copper, Manganese, Phosphorus, Selenium, Magnesium and Vitamin B1.
  • Tofu's daily need coverage for Iron is 65% more.
  • Tofu has 175 times more Calcium than Glutinous rice. Tofu has 350mg of Calcium, while Glutinous rice has 2mg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Rice, white, glutinous, unenriched, cooked.

Infographic

Tofu vs Glutinous 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
Tofu
7
:
Contains more Iron +3728.6%
Contains more Calcium +17400%
Contains more Potassium +1110%
Contains more Magnesium +500%
Contains more Copper +293.9%
Contains more Zinc +95.1%
Contains more Phosphorus +1112.5%
Contains less Sodium -28.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 1% 1% 4% 17% 12% 4% 1%
Contains more Iron +3728.6%
Contains more Calcium +17400%
Contains more Potassium +1110%
Contains more Magnesium +500%
Contains more Copper +293.9%
Contains more Zinc +95.1%
Contains more Phosphorus +1112.5%
Contains less Sodium -28.6%

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
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +80.8%
Contains more Vitamin K +∞%
Contains more Folate +1400%
Contains more Vitamin E +300%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +216.2%
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% 1% 0% 5% 3% 6% 13% 6% 0% 0% 1%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305%
Contains more Vitamin B2 +300%
Contains more Vitamin B6 +80.8%
Contains more Vitamin K +∞%
Contains more Folate +1400%
Contains more Vitamin E +300%
Contains more Vitamin B3 +48.7%
Contains more Vitamin B5 +216.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
3
Glutinous rice
Mineral Summary Score
58
Tofu
5
Glutinous 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 the food
Protein
48%
Tofu
12%
Glutinous rice
Carbohydrates
2%
Tofu
21%
Glutinous rice
Fats
22%
Tofu
1%
Glutinous rice

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tofu Glutinous 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 - 83)
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 richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sugars?
Glutinous rice
Glutinous rice contains less Sugars (difference - 0.57g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 0.652g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Glutinous rice Opinion
Calories 76 97 Glutinous rice
Protein 8.08 2.02 Tofu
Fats 4.78 0.19 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 21.09 Glutinous rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.14 Tofu
Calcium 350 2 Tofu
Potassium 121 10 Tofu
Magnesium 30 5 Tofu
Sugars 0.62 0.05 Glutinous rice
Fiber 0.3 1 Glutinous rice
Copper 0.193 0.049 Tofu
Zinc 0.8 0.41 Tofu
Starch
Phosphorus 97 8 Tofu
Sodium 7 5 Glutinous rice
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.04 Glutinous rice
Vitamin D 0 0
Vitamin B1 0.081 0.02 Tofu
Vitamin B2 0.052 0.013 Tofu
Vitamin B3 0.195 0.29 Glutinous rice
Vitamin B5 0.068 0.215 Glutinous rice
Vitamin B6 0.047 0.026 Tofu
Vitamin B12 0 0
Vitamin K 2.4 0 Tofu
Folate 15 1 Tofu
Trans Fat 0 Glutinous rice
Saturated Fat 0.691 0.039 Glutinous rice
Monounsaturated Fat 1.056 0.07 Tofu
Polyunsaturated fat 2.699 0.069 Tofu
Tryptophan 0.12 0.023 Tofu
Threonine 0.402 0.072 Tofu
Isoleucine 0.435 0.087 Tofu
Leucine 0.713 0.167 Tofu
Lysine 0.452 0.073 Tofu
Methionine 0.108 0.047 Tofu
Phenylalanine 0.428 0.108 Tofu
Valine 0.446 0.123 Tofu
Histidine 0.221 0.047 Tofu
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.