Tofu vs Rice - In-Depth Nutrition Comparison
Compare
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.
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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
more
Calcium
+6730%
Contains
more
Iron
+1230%
Contains
more
Magnesium
+383.3%
Contains
more
Phosphorus
+341.9%
Contains
more
Potassium
+577.1%
Contains
more
Zinc
+220.4%
Contains
more
Copper
+447.8%
Contains
less
Sodium
-92.9%
Contains
more
Calcium
+6730%
Contains
more
Iron
+1230%
Contains
more
Magnesium
+383.3%
Contains
more
Phosphorus
+341.9%
Contains
more
Potassium
+577.1%
Contains
more
Zinc
+220.4%
Contains
more
Copper
+447.8%
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
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+690%
Contains
more
Vitamin B2
+684.6%
Contains
more
Folate
+866.7%
Contains
more
Vitamin B5
+193.2%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.093
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+690%
Contains
more
Vitamin B2
+684.6%
Contains
more
Folate
+866.7%
Contains
more
Vitamin B5
+193.2%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B6 - 0.093
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+542%
Contains
more
Fats
+3014.3%
Contains
more
Other
+233.3%
Contains
more
Carbs
+913.3%
Equal in Water - 68.44
Contains
more
Protein
+542%
Contains
more
Fats
+3014.3%
Contains
more
Other
+233.3%
Contains
more
Carbs
+913.3%
Equal in Water - 68.44
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+2087.5%
Contains
more
Polyunsaturated fat
+6375%
Contains
less
Saturated Fat
-93.9%
Contains
more
Monounsaturated Fat
+2087.5%
Contains
more
Polyunsaturated fat
+6375%
Contains
less
Saturated Fat
-93.9%
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.
![]() |
![]() |
||
Lower in Sugar |
![]() |
||
Lower in glycemic index |
![]() |
||
Lower in price |
![]() |
||
Rich in minerals |
![]() |
||
Lower in Sodium |
![]() |
||
Lower in Saturated Fat |
![]() |
||
Lower in Cholesterol | Equal | ||
Rich in vitamins | 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 | 0.2mg |
![]() |
Magnesium | 58mg | 12mg |
![]() |
Phosphorus | 190mg | 43mg |
![]() |
Potassium | 237mg | 35mg |
![]() |
Sodium | 14mg | 1mg |
![]() |
Zinc | 1.57mg | 0.49mg |
![]() |
Copper | 0.378mg | 0.069mg |
![]() |
Vitamin A | 166IU | 0IU |
![]() |
Vitamin E | 0.04mg |
![]() |
|
Vitamin C | 0.2mg | 0mg |
![]() |
Vitamin B1 | 0.158mg | 0.02mg |
![]() |
Vitamin B2 | 0.102mg | 0.013mg |
![]() |
Vitamin B3 | 0.381mg | 0.4mg |
![]() |
Vitamin B5 | 0.133mg | 0.39mg |
![]() |
Vitamin B6 | 0.092mg | 0.093mg |
![]() |
Folate | 29µg | 3µg |
![]() |
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 |
![]() |
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
11%

5%

Minerals Daily Need Coverage Score
77%

10%

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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.