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Tofu vs Porridge - In-Depth Nutrition Comparison

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Significant differences between Tofu and Porridge

  • Tofu has more Calcium, Iron, Copper, Phosphorus, Selenium, Zinc, Magnesium, and Monounsaturated Fat, however Porridge is richer in Manganese.
  • Tofu covers your daily Manganese needs 26% more than Porridge.
  • Porridge has 38 times less Monounsaturated Fat than Tofu. Tofu has 1.056g of Monounsaturated Fat, while Porridge has 0.028g.

Specific food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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Tofu vs Porridge 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
Tofu
7
:
Contains more Iron +43.3%
Contains more Calcium +302.3%
Contains more Potassium +656.3%
Contains more Magnesium +500%
Contains more Copper +382.5%
Contains more Zinc +515.4%
Contains more Phosphorus +546.7%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +43.3%
Contains more Calcium +302.3%
Contains more Potassium +656.3%
Contains more Magnesium +500%
Contains more Copper +382.5%
Contains more Zinc +515.4%
Contains more Phosphorus +546.7%
Contains less Sodium -14.3%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +261.5%
Contains more Vitamin K +2300%
Contains more Folate +25%
Contains more Vitamin E +100%
Contains more Vitamin B3 +166.7%
Equal in Vitamin B5 - 0.071
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +47.3%
Contains more Vitamin B2 +108%
Contains more Vitamin B6 +261.5%
Contains more Vitamin K +2300%
Contains more Folate +25%
Contains more Vitamin E +100%
Contains more Vitamin B3 +166.7%
Equal in Vitamin B5 - 0.071

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
6
Tofu
4
Porridge
Mineral Summary Score
58
Tofu
24
Porridge

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
48%
Tofu
9%
Porridge
Carbohydrates
2%
Tofu
11%
Porridge
Fats
22%
Tofu
1%
Porridge

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

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

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Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.59g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.658g)
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 ($)

All nutrients comparison - raw data values

Nutrient Tofu Porridge Opinion
Calories 76 50 Tofu
Protein 8.08 1.44 Tofu
Fats 4.78 0.21 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 10.52 Porridge
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 3.74 Tofu
Calcium 350 87 Tofu
Potassium 121 16 Tofu
Magnesium 30 5 Tofu
Sugar 0.62 0.03 Porridge
Fiber 0.3 0.5 Porridge
Copper 0.193 0.04 Tofu
Zinc 0.8 0.13 Tofu
Starch
Phosphorus 97 15 Tofu
Sodium 7 6 Porridge
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.02 Porridge
Vitamin D 0 0
Vitamin B1 0.081 0.055 Tofu
Vitamin B2 0.052 0.025 Tofu
Vitamin B3 0.195 0.52 Porridge
Vitamin B5 0.068 0.071 Porridge
Vitamin B6 0.047 0.013 Tofu
Vitamin B12 0 0
Vitamin K 2.4 0.1 Tofu
Folate 15 12 Tofu
Trans Fat 0 Porridge
Saturated Fat 0.691 0.033 Porridge
Monounsaturated Fat 1.056 0.028 Tofu
Polyunsaturated fat 2.699 0.114 Tofu
Tryptophan 0.12 0.02 Tofu
Threonine 0.402 0.045 Tofu
Isoleucine 0.435 0.063 Tofu
Leucine 0.713 0.11 Tofu
Lysine 0.452 0.037 Tofu
Methionine 0.108 0.027 Tofu
Phenylalanine 0.428 0.078 Tofu
Valine 0.446 0.07 Tofu
Histidine 0.221 0.033 Tofu
Fructose

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/172476/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.