Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Rice

Tofu vs. Rice — In-Depth Nutrition Comparison

Compare

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
Infographic link

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.
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +577.1%
Contains more IronIron +121.7%
Contains more CopperCopper +447.8%
Contains more ZincZinc +220.4%
Contains more PhosphorusPhosphorus +341.9%
Contains more ManganeseManganese +150.2%
Contains more SeleniumSelenium +132%
Contains less SodiumSodium -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.
Tofu
Tofu
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Rice
Rice
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more Vitamin B3Vitamin B3 +287.4%
Contains more Vitamin B5Vitamin B5 +193.2%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.163mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +542%
Contains more FatsFats +3014.3%
Contains more OtherOther +233.3%
Contains more CarbsCarbs +913.3%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Rice
Rice
1
32% 37% 32%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated Fat +2087.5%
Contains more Poly. FatPolyunsaturated fat +6375%
Contains less Sat. FatSaturated 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.
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
Magnesium 58mg 12mg Tofu
Calcium 683mg 10mg Tofu
Potassium 237mg 35mg Tofu
Iron 2.66mg 1.2mg Tofu
Sugar 0.05g Tofu
Fiber 2.3g 0.4g Tofu
Copper 0.378mg 0.069mg Tofu
Zinc 1.57mg 0.49mg Tofu
Phosphorus 190mg 43mg Tofu
Sodium 14mg 1mg Rice
Vitamin A 166IU 0IU Tofu
Vitamin E 0.04mg Rice
Manganese 1.181mg 0.472mg Tofu
Selenium 17.4µg 7.5µg Tofu
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
Folate 29µg 58µg Rice
Choline 2.1mg 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

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

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat

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
10%
Tofu
12%
Rice
Minerals Daily Need Coverage Score
87%
Tofu
22%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.