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  6. Tofu vs. Glutinous rice

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.
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +1060%
Contains more CalciumCalcium +34050%
Contains more PotassiumPotassium +2270%
Contains more IronIron +1800%
Contains more CopperCopper +671.4%
Contains more ZincZinc +282.9%
Contains more PhosphorusPhosphorus +2275%
Contains more ManganeseManganese +350.8%
Contains more SeleniumSelenium +210.7%
Contains less SodiumSodium -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
Tofu
7
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more Vitamin B3Vitamin B3 +31.4%
Contains more Vitamin B6Vitamin B6 +253.8%
Contains more FolateFolate +2800%
Contains more Vitamin B5Vitamin B5 +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
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 ProteinProtein +755%
Contains more FatsFats +4489.5%
Contains more OtherOther +1900%
Contains more CarbsCarbs +658.6%
~equal in Water ~76.63g

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
22% 39% 39%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated Fat +2650%
Contains more Poly. FatPolyunsaturated fat +7031.9%
Contains less Sat. FatSaturated 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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Glutinous rice Opinion
Calories 144kcal 97kcal Tofu
Protein 17.27g 2.02g Tofu
Fats 8.72g 0.19g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 20.09g Glutinous rice
Carbs 2.78g 21.09g Glutinous rice
Magnesium 58mg 5mg Tofu
Calcium 683mg 2mg Tofu
Potassium 237mg 10mg Tofu
Iron 2.66mg 0.14mg Tofu
Sugar 0.05g Tofu
Fiber 2.3g 1g Tofu
Copper 0.378mg 0.049mg Tofu
Zinc 1.57mg 0.41mg Tofu
Phosphorus 190mg 8mg Tofu
Sodium 14mg 5mg Glutinous rice
Vitamin A 166IU 0IU Tofu
Vitamin E 0.04mg Glutinous rice
Manganese 1.181mg 0.262mg Tofu
Selenium 17.4µg 5.6µg 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
Choline 2.1mg Glutinous rice
Saturated Fat 1.261g 0.039g Glutinous rice
Monounsaturated Fat 1.925g 0.07g Tofu
Polyunsaturated fat 4.921g 0.069g 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

Which food is preferable for your diet?

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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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
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 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)
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. 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.