Tofu vs. Rice — In-Depth Nutrition Comparison

Differences between tofu and rice

• Rice contains less calcium, protein, copper, manganese, phosphorus, iron, selenium, fats, magnesium, and zinc than tofu.
• Tofu's daily need coverage for calcium is 67% higher.
• Rice contains 31 times less fats than tofu. Tofu contains 8.72g of fats, while rice contains 0.28g.
• Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of rice is 60.

The food types used in this comparison are Tofu, raw, firm, prepared with calcium sulfate and Rice, white, long-grain, regular, enriched, cooked.