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Tofu vs Glutinous rice - In-Depth Nutrition Comparison

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Differences between Tofu and Glutinous rice

  • Glutinous rice contains less Calcium, Manganese, Copper, Iron, Phosphorus, Selenium, Magnesium, Vitamin B1, Zinc, and Folate than Tofu.
  • Tofu's daily need coverage for Calcium is 68% higher.
  • Glutinous rice contains 29 times less Folate than Tofu. Tofu contains 29µg of Folate, while Glutinous rice contains 1µg.

The food types used in this comparison are Tofu, raw, firm, 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
Contains more Calcium +34050%
Contains more Iron +1800%
Contains more Magnesium +1060%
Contains more Phosphorus +2275%
Contains more Potassium +2270%
Contains more Zinc +282.9%
Contains more Copper +671.4%
Contains less Sodium -64.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 6% 4% 4% 1% 1% 12% 17%
Contains more Calcium +34050%
Contains more Iron +1800%
Contains more Magnesium +1060%
Contains more Phosphorus +2275%
Contains more Potassium +2270%
Contains more Zinc +282.9%
Contains more Copper +671.4%
Contains less Sodium -64.3%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +684.6%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B6 +253.8%
Contains more Folate +2800%
Contains more Vitamin B5 +61.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 6% 13% 6% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690%
Contains more Vitamin B2 +684.6%
Contains more Vitamin B3 +31.4%
Contains more Vitamin B6 +253.8%
Contains more Folate +2800%
Contains more Vitamin B5 +61.7%

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 Glutinous rice
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Glutinous rice Opinion
Net carbs 0.48g 20.09g Glutinous rice
Protein 17.27g 2.02g Tofu
Fats 8.72g 0.19g Tofu
Carbs 2.78g 21.09g Glutinous rice
Calories 144kcal 97kcal Tofu
Starch g g
Fructose g g
Sugar g 0.05g Tofu
Fiber 2.3g 1g Tofu
Calcium 683mg 2mg Tofu
Iron 2.66mg 0.14mg Tofu
Magnesium 58mg 5mg Tofu
Phosphorus 190mg 8mg Tofu
Potassium 237mg 10mg Tofu
Sodium 14mg 5mg Glutinous rice
Zinc 1.57mg 0.41mg Tofu
Copper 0.378mg 0.049mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.04mg Glutinous rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.02mg Tofu
Vitamin B2 0.102mg 0.013mg Tofu
Vitamin B3 0.381mg 0.29mg Tofu
Vitamin B5 0.133mg 0.215mg Glutinous rice
Vitamin B6 0.092mg 0.026mg Tofu
Folate 29µg 1µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Glutinous rice
Tryptophan 0.235mg 0.023mg Tofu
Threonine 0.785mg 0.072mg Tofu
Isoleucine 0.849mg 0.087mg Tofu
Leucine 1.392mg 0.167mg Tofu
Lysine 0.883mg 0.073mg Tofu
Methionine 0.211mg 0.047mg Tofu
Phenylalanine 0.835mg 0.108mg Tofu
Valine 0.87mg 0.123mg Tofu
Histidine 0.431mg 0.047mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Glutinous rice
Saturated Fat 1.261g 0.039g Glutinous rice
Monounsaturated Fat 1.925g 0.07g Tofu
Polyunsaturated fat 4.921g 0.069g Tofu

Which food is preferable for your diet?

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

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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
11
Tofu
3
Glutinous rice
Mineral Summary Score
77
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 food.
Protein
104%
Tofu
12%
Glutinous rice
Carbohydrates
3%
Tofu
21%
Glutinous rice
Fats
40%
Tofu
1%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.05g)
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 Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Glutinous rice
Glutinous rice is lower in Saturated Fat (difference - 1.222g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/172475/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.