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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.

Infographic

Tofu vs Rice 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
:
1
Rice
Contains more Iron +121.7%
Contains more Calcium +6730%
Contains more Potassium +577.1%
Contains more Magnesium +383.3%
Contains more Copper +447.8%
Contains more Zinc +220.4%
Contains more Phosphorus +341.9%
Contains less Sodium -92.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 205% 21% 42% 126% 43% 82% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +121.7%
Contains more Calcium +6730%
Contains more Potassium +577.1%
Contains more Magnesium +383.3%
Contains more Copper +447.8%
Contains more Zinc +220.4%
Contains more Phosphorus +341.9%
Contains less 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
3
:
7
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.6%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 10% 0% 0% 40% 24% 8% 8% 22% 0% 0% 22%
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% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +684.6%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +193.2%
Contains more Folate +100%
Equal in Vitamin B1 - 0.163
Equal in Vitamin B6 - 0.093

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

All nutrients comparison - raw data values

Nutrient Tofu Rice Opinion
Calories 144kcal 130kcal Tofu
Protein 17.27g 2.69g Tofu
Fats 8.72g 0.28g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 27.77g Rice
Carbs 2.78g 28.17g Rice
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 1.2mg Tofu
Calcium 683mg 10mg Tofu
Potassium 237mg 35mg Tofu
Magnesium 58mg 12mg Tofu
Sugar g 0.05g Tofu
Fiber 2.3g 0.4g Tofu
Copper 0.378mg 0.069mg Tofu
Zinc 1.57mg 0.49mg Tofu
Starch g g
Phosphorus 190mg 43mg Tofu
Sodium 14mg 1mg Rice
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.04mg Rice
Vitamin D 0µg 0µg
Vitamin B1 0.158mg 0.163mg Rice
Vitamin B2 0.102mg 0.013mg Tofu
Vitamin B3 0.381mg 1.476mg Rice
Vitamin B5 0.133mg 0.39mg Rice
Vitamin B6 0.092mg 0.093mg Rice
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Folate 29µg 58µg Rice
Trans Fat 0g g Rice
Saturated Fat 1.261g 0.077g Rice
Monounsaturated Fat 1.925g 0.088g Tofu
Polyunsaturated fat 4.921g 0.076g Tofu
Tryptophan 0.235mg 0.031mg Tofu
Threonine 0.785mg 0.096mg Tofu
Isoleucine 0.849mg 0.116mg Tofu
Leucine 1.392mg 0.222mg Tofu
Lysine 0.883mg 0.097mg Tofu
Methionine 0.211mg 0.063mg Tofu
Phenylalanine 0.835mg 0.144mg Tofu
Valine 0.87mg 0.164mg Tofu
Histidine 0.431mg 0.063mg Tofu
Fructose g g

Which food is preferable for your diet?

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

People also compare

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
13
Rice
Mineral Summary Score
77
Tofu
14
Rice

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
16%
Rice
Carbohydrates
3%
Tofu
28%
Rice
Fats
40%
Tofu
1%
Rice

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 45)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 1.184g)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.