Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic index chart | Insulin index chart | Blog | Subscribe

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
Tofu
7
:
1
Rice
Rice
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%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
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
Tofu
Tofu
5
:
5
Rice
Rice
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
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
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
Tofu
Tofu
4
:
1
Rice
Rice
Contains more Protein +542%
Contains more Fats +3014.3%
Contains more Other +233.3%
Contains more Carbs +913.3%
Equal in Water - 68.44
Tofu
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
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 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
Tofu
Tofu
2
:
1
Rice
Rice
Contains more Monounsaturated Fat +2087.5%
Contains more Polyunsaturated fat +6375%
Contains less Saturated Fat -93.9%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
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.
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Rice Opinion
Net carbs 0.48g 27.77g Rice
Protein 17.27g 2.69g Tofu
Fats 8.72g 0.28g Tofu
Carbs 2.78g 28.17g Rice
Calories 144kcal 130kcal Tofu
Sugar 0.05g Tofu
Fiber 2.3g 0.4g Tofu
Calcium 683mg 10mg Tofu
Iron 2.66mg 0.2mg Tofu
Magnesium 58mg 12mg Tofu
Phosphorus 190mg 43mg Tofu
Potassium 237mg 35mg Tofu
Sodium 14mg 1mg Rice
Zinc 1.57mg 0.49mg Tofu
Copper 0.378mg 0.069mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E 0.04mg Rice
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.02mg Tofu
Vitamin B2 0.102mg 0.013mg Tofu
Vitamin B3 0.381mg 0.4mg Rice
Vitamin B5 0.133mg 0.39mg Rice
Vitamin B6 0.092mg 0.093mg Rice
Folate 29µg 3µg 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
Saturated Fat 1.261g 0.077g Rice
Monounsaturated Fat 1.925g 0.088g Tofu
Polyunsaturated fat 4.921g 0.076g Tofu

Which food is preferable for your diet?

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

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%
Tofu
5%
Rice
Minerals Daily Need Coverage Score
77%
Tofu
10%
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 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.

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/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.