Tofu vs. Rice — In-Depth Nutrition Comparison
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Differences between Tofu and Rice
- Tofu has more Calcium, Copper, Manganese, Phosphorus, Iron, Selenium, Magnesium, Zinc, and Fiber, while Rice has more Folate.
- Tofu's daily need coverage for Calcium is 67% higher.
- Rice contains 6 times less Fiber than Tofu. Tofu contains 2.3g of Fiber, while Rice contains 0.4g.
The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Rice, white, long-grain, regular, enriched, cooked.
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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
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Calcium
+6730%
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Iron
+121.7%
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Magnesium
+383.3%
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Phosphorus
+341.9%
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Potassium
+577.1%
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Zinc
+220.4%
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Copper
+447.8%
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Manganese
+150.2%
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Selenium
+132%
Contains
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Sodium
-92.9%
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Calcium
+6730%
Contains
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Iron
+121.7%
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Magnesium
+383.3%
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Phosphorus
+341.9%
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Potassium
+577.1%
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Zinc
+220.4%
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Copper
+447.8%
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Manganese
+150.2%
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Selenium
+132%
Contains
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Sodium
-92.9%
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.
3
7
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+684.6%
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Vitamin B3
+287.4%
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Vitamin B5
+193.2%
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Folate
+100%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+684.6%
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Vitamin B3
+287.4%
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Vitamin B5
+193.2%
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Folate
+100%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+542%
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Fats
+3014.3%
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Other
+233.3%
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Carbs
+913.3%
Equal in Water - 68.44
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Protein
+542%
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Fats
+3014.3%
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Other
+233.3%
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Carbs
+913.3%
Equal in Water - 68.44
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2087.5%
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Polyunsaturated fat
+6375%
Contains
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Saturated Fat
-93.9%
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Monounsaturated Fat
+2087.5%
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Polyunsaturated fat
+6375%
Contains
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Saturated Fat
-93.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 0.48g | 27.77g | |
Protein | 17.27g | 2.69g | |
Fats | 8.72g | 0.28g | |
Carbs | 2.78g | 28.17g | |
Calories | 144kcal | 130kcal | |
Sugar | 0.05g | ||
Fiber | 2.3g | 0.4g | |
Calcium | 683mg | 10mg | |
Iron | 2.66mg | 1.2mg | |
Magnesium | 58mg | 12mg | |
Phosphorus | 190mg | 43mg | |
Potassium | 237mg | 35mg | |
Sodium | 14mg | 1mg | |
Zinc | 1.57mg | 0.49mg | |
Copper | 0.378mg | 0.069mg | |
Manganese | 1.181mg | 0.472mg | |
Selenium | 17.4µg | 7.5µg | |
Vitamin A | 166IU | 0IU | |
Vitamin E | 0.04mg | ||
Vitamin C | 0.2mg | 0mg | |
Vitamin B1 | 0.158mg | 0.163mg | |
Vitamin B2 | 0.102mg | 0.013mg | |
Vitamin B3 | 0.381mg | 1.476mg | |
Vitamin B5 | 0.133mg | 0.39mg | |
Vitamin B6 | 0.092mg | 0.093mg | |
Folate | 29µg | 58µg | |
Tryptophan | 0.235mg | 0.031mg | |
Threonine | 0.785mg | 0.096mg | |
Isoleucine | 0.849mg | 0.116mg | |
Leucine | 1.392mg | 0.222mg | |
Lysine | 0.883mg | 0.097mg | |
Methionine | 0.211mg | 0.063mg | |
Phenylalanine | 0.835mg | 0.144mg | |
Valine | 0.87mg | 0.164mg | |
Histidine | 0.431mg | 0.063mg | |
Saturated Fat | 1.261g | 0.077g | |
Monounsaturated Fat | 1.925g | 0.088g | |
Polyunsaturated fat | 4.921g | 0.076g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
11%
13%
Minerals Daily Need Coverage Score
87%
22%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food contains less Sodium?
Rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rice is lower in Saturated Fat (difference - 1.184g)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)