Tofu vs. Porridge — In-Depth Nutrition Comparison
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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 for tofu is 60% higher.
- Tofu has a lower glycemic index (15) than porridge (66).
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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 683mg | 87mg | 60% |
| Manganese | 1.181mg | 0mg | 51% |
| Copper | 0.378mg | 0.04mg | 38% |
| Protein | 17.27g | 1.44g | 32% |
| Polyunsaturated fat | 4.921g | 0.114g | 32% |
| Selenium | 17.4µg | 2.8µg | 27% |
| Phosphorus | 190mg | 15mg | 25% |
| Iron | 2.66mg | 3.74mg | 14% |
| Magnesium | 58mg | 5mg | 13% |
| Zinc | 1.57mg | 0.13mg | 13% |
| Fats | 8.72g | 0.21g | 13% |
| Vitamin B1 | 0.158mg | 0.055mg | 9% |
| Potassium | 237mg | 16mg | 7% |
| Fiber | 2.3g | 0.5g | 7% |
| Vitamin B6 | 0.092mg | 0.013mg | 6% |
| Saturated fat | 1.261g | 0.033g | 6% |
| Vitamin B2 | 0.102mg | 0.025mg | 6% |
| Monounsaturated fat | 1.925g | 0.028g | 5% |
| Calories | 144kcal | 50kcal | 5% |
| Folate | 29µg | 12µg | 4% |
| Carbs | 2.78g | 10.52g | 3% |
| Vitamin B3 | 0.381mg | 0.52mg | 1% |
| Vitamin B5 | 0.133mg | 0.071mg | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 10.02g | N/A |
| Sugar | 0.03g | N/A | |
| Sodium | 14mg | 6mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.235mg | 0.02mg | 0% |
| Threonine | 0.785mg | 0.045mg | 0% |
| Isoleucine | 0.849mg | 0.063mg | 0% |
| Leucine | 1.392mg | 0.11mg | 0% |
| Lysine | 0.883mg | 0.037mg | 0% |
| Methionine | 0.211mg | 0.027mg | 0% |
| Phenylalanine | 0.835mg | 0.078mg | 0% |
| Valine | 0.87mg | 0.07mg | 0% |
| Histidine | 0.431mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +6775% |
| Contains more Poly. FatPolyunsaturated fat | +4216.7% |
| Contains less Sat. FatSaturated fat | -97.4% |
