Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Porridge

Tofu vs. Porridge — In-Depth Nutrition Comparison

Compare

How are Tofu and Porridge different?

  • Tofu is higher in Calcium, Manganese, Copper, Selenium, Phosphorus, Zinc, Magnesium, Vitamin B1, and Fiber, however, Porridge is richer in Iron.
  • Daily need coverage for Calcium from Tofu is 60% higher.

Tofu, raw, firm, prepared with calcium sulfate and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Tofu vs Porridge 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
8
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% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1060%
Contains more CalciumCalcium +685.1%
Contains more PotassiumPotassium +1381.3%
Contains more CopperCopper +845%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +521.4%
Contains more IronIron +40.6%
Contains less SodiumSodium -57.1%

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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B2Vitamin B2 +308%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +607.7%
Contains more FolateFolate +141.7%
Contains more Vitamin B3Vitamin B3 +36.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1099.3%
Contains more FatsFats +4052.4%
Contains more OtherOther +536.4%
Contains more CarbsCarbs +278.4%
Contains more WaterWater +25.5%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +6775%
Contains more Poly. FatPolyunsaturated fat +4216.7%
Contains less Sat. FatSaturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Porridge
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Porridge Opinion
Calories 144kcal 50kcal Tofu
Protein 17.27g 1.44g Tofu
Fats 8.72g 0.21g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 10.02g Porridge
Carbs 2.78g 10.52g Porridge
Magnesium 58mg 5mg Tofu
Calcium 683mg 87mg Tofu
Potassium 237mg 16mg Tofu
Iron 2.66mg 3.74mg Porridge
Sugar 0.03g Tofu
Fiber 2.3g 0.5g Tofu
Copper 0.378mg 0.04mg Tofu
Zinc 1.57mg 0.13mg Tofu
Phosphorus 190mg 15mg Tofu
Sodium 14mg 6mg Porridge
Vitamin A 166IU 0IU Tofu
Vitamin E 0.02mg Porridge
Manganese 1.181mg 0mg Tofu
Selenium 17.4µg 2.8µg Tofu
Vitamin B1 0.158mg 0.055mg Tofu
Vitamin B2 0.102mg 0.025mg Tofu
Vitamin B3 0.381mg 0.52mg Porridge
Vitamin B5 0.133mg 0.071mg Tofu
Vitamin B6 0.092mg 0.013mg Tofu
Vitamin K 0.1µg Porridge
Folate 29µg 12µg Tofu
Saturated Fat 1.261g 0.033g Porridge
Monounsaturated Fat 1.925g 0.028g Tofu
Polyunsaturated fat 4.921g 0.114g Tofu
Tryptophan 0.235mg 0.02mg Tofu
Threonine 0.785mg 0.045mg Tofu
Isoleucine 0.849mg 0.063mg Tofu
Leucine 1.392mg 0.11mg Tofu
Lysine 0.883mg 0.037mg Tofu
Methionine 0.211mg 0.027mg Tofu
Phenylalanine 0.835mg 0.078mg Tofu
Valine 0.87mg 0.07mg Tofu
Histidine 0.431mg 0.033mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Porridge
Porridge vs Oatmeal
Oatmeal
Porridge
Porridge vs Cereal
Cereal
Porridge
Porridge vs Pâté
Pâté

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
4%
Porridge
Minerals Daily Need Coverage Score
87%
Tofu
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.03g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
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?
Porridge
Porridge contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 1.228g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.