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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
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.
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 more Manganese +350.8%
Contains more Selenium +210.7%
Contains less Sodium -64.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 6% 4% 4% 1% 1% 12% 17% 35% 31%
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 more Manganese +350.8%
Contains more Selenium +210.7%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +755%
Contains more Fats +4489.5%
Contains more Other +1900%
Contains more Carbs +658.6%
Equal in Water - 76.63
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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more Protein +755%
Contains more Fats +4489.5%
Contains more Other +1900%
Contains more Carbs +658.6%
Equal in Water - 76.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +7031.9%
Contains less Saturated Fat -96.9%
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
22% 39% 39%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.069 g
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +7031.9%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 1.181mg 0.262mg Tofu
Selenium 17.4µg 5.6µg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.04mg Glutinous rice
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
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
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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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
11%
Tofu
3%
Glutinous rice
Minerals Daily Need Coverage Score
87%
Tofu
11%
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

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. 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.