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Tofu vs Porridge - In-Depth Nutrition Comparison

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How are Tofu and Porridge different?

  • Tofu is higher in Calcium, Copper, Selenium, Phosphorus, Zinc, Magnesium, Vitamin B1, and Fiber, however Porridge is richer in Manganese, and Iron.
  • Daily need coverage for Calcium from Tofu is 60% higher.
  • Tofu contains 13 times more Phosphorus than Porridge. While Tofu contains 190mg of Phosphorus, Porridge contains only 15mg.

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
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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
6
:
Contains more Calcium +685.1%
Contains more Magnesium +1060%
Contains more Phosphorus +1166.7%
Contains more Potassium +1381.3%
Contains more Zinc +1107.7%
Contains more Copper +845%
Contains more Iron +40.6%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +685.1%
Contains more Magnesium +1060%
Contains more Phosphorus +1166.7%
Contains more Potassium +1381.3%
Contains more Zinc +1107.7%
Contains more Copper +845%
Contains more Iron +40.6%
Contains less Sodium -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" chart 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 +187.3%
Contains more Vitamin B2 +308%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +607.7%
Contains more Folate +141.7%
Contains more Vitamin B3 +36.5%
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% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +187.3%
Contains more Vitamin B2 +308%
Contains more Vitamin B5 +87.3%
Contains more Vitamin B6 +607.7%
Contains more Folate +141.7%
Contains more Vitamin B3 +36.5%

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
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
Net carbs 0.48g 10.02g Porridge
Protein 17.27g 1.44g Tofu
Fats 8.72g 0.21g Tofu
Carbs 2.78g 10.52g Porridge
Calories 144kcal 50kcal Tofu
Starch g g
Fructose g g
Sugar g 0.03g Tofu
Fiber 2.3g 0.5g Tofu
Calcium 683mg 87mg Tofu
Iron 2.66mg 3.74mg Porridge
Magnesium 58mg 5mg Tofu
Phosphorus 190mg 15mg Tofu
Potassium 237mg 16mg Tofu
Sodium 14mg 6mg Porridge
Zinc 1.57mg 0.13mg Tofu
Copper 0.378mg 0.04mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.02mg Porridge
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg 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
Folate 29µg 12µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Porridge
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
Cholesterol 0mg 0mg
Trans Fat 0g g Porridge
Saturated Fat 1.261g 0.033g Porridge
Monounsaturated Fat 1.925g 0.028g Tofu
Polyunsaturated fat 4.921g 0.114g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
4
Porridge
Mineral Summary Score
77
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
104%
Tofu
9%
Porridge
Carbohydrates
3%
Tofu
11%
Porridge
Fats
40%
Tofu
1%
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

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/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.