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  6. Tofu vs. Rice

Tofu vs. Rice — In-Depth Nutrition Comparison

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Differences between tofu and rice

  • Rice contains less calcium, copper, manganese, iron, phosphorus, selenium, vitamin B1, magnesium, zinc, and fiber than tofu.
  • Tofu's daily need coverage for calcium is 67% higher.
  • Rice contains 13 times less iron than tofu. Tofu contains 2.66mg of iron, while rice contains 0.2mg.
  • 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, unenriched, cooked without salt.

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% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +383.3%
Contains more CalciumCalcium +6730%
Contains more PotassiumPotassium +577.1%
Contains more IronIron +1230%
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
4
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% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Rice
Rice
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% 0% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +690%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more FolateFolate +866.7%
Contains more Vitamin B5Vitamin B5 +193.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B6 ~0.093mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Rice DV% diff.
Calcium 683mg 10mg 67%
Copper 0.378mg 0.069mg 34%
Polyunsaturated fat 4.921g 0.076g 32%
Iron 2.66mg 0.2mg 31%
Manganese 1.181mg 0.472mg 31%
Protein 17.27g 2.69g 29%
Phosphorus 190mg 43mg 21%
Selenium 17.4µg 7.5µg 18%
Fats 8.72g 0.28g 13%
Vitamin B1 0.158mg 0.02mg 12%
Magnesium 58mg 12mg 11%
Zinc 1.57mg 0.49mg 10%
Fiber 2.3g 0.4g 8%
Carbs 2.78g 28.17g 8%
Vitamin B2 0.102mg 0.013mg 7%
Folate 29µg 3µg 7%
Potassium 237mg 35mg 6%
Vitamin B5 0.133mg 0.39mg 5%
Monounsaturated fat 1.925g 0.088g 5%
Saturated fat 1.261g 0.077g 5%
Calories 144kcal 130kcal 1%
Sodium 14mg 1mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 27.77g N/A
Sugar 0.05g N/A
Vitamin E 0.04mg 0%
Vitamin B3 0.381mg 0.4mg 0%
Vitamin B6 0.092mg 0.093mg 0%
Choline 2.1mg 0%
Tryptophan 0.235mg 0.031mg 0%
Threonine 0.785mg 0.096mg 0%
Isoleucine 0.849mg 0.116mg 0%
Leucine 1.392mg 0.222mg 0%
Lysine 0.883mg 0.097mg 0%
Methionine 0.211mg 0.063mg 0%
Phenylalanine 0.835mg 0.144mg 0%
Valine 0.87mg 0.164mg 0%
Histidine 0.431mg 0.063mg 0%

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%

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/169757/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.