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Tofu yogurt vs. Arborio rice — In-Depth Nutrition Comparison

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How are tofu yogurt and arborio rice different?

  • Tofu yogurt is higher in calcium, selenium, magnesium, and polyunsaturated fat; however, arborio rice is richer in folate, vitamin B1, and vitamin B3.
  • Daily need coverage for folate for arborio rice is 13% higher.
  • Tofu yogurt contains 118 times more calcium than arborio rice. While tofu yogurt contains 118mg of calcium, arborio rice contains only 1mg.

Tofu yogurt and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Tofu yogurt vs Arborio 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +11700%
Contains more PotassiumPotassium +80.8%
Contains more PhosphorusPhosphorus +15.2%
Contains more SeleniumSelenium +73.3%
Contains more IronIron +37.7%
Contains more ZincZinc +29%
Contains less SodiumSodium -100%
~equal in Copper ~0.072mg

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B3Vitamin B3 +522.1%
Contains more Vitamin B6Vitamin B6 +195%
Contains more FolateFolate +883.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Arborio rice DV% diff.
Manganese 0.357mg 16%
Folate 6µg 59µg 13%
Calcium 118mg 1mg 12%
Selenium 13µg 7.5µg 10%
Vitamin B1 0.06mg 0.164mg 9%
Choline 48.4mg 9%
Magnesium 40mg 8mg 8%
Vitamin B5 0.397mg 8%
Vitamin B3 0.24mg 1.493mg 8%
Polyunsaturated fat 1.017g 0.05g 6%
Iron 1.06mg 1.46mg 5%
Carbs 15.96g 28.73g 4%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 3%
Vitamin B6 0.02mg 0.059mg 3%
Protein 3.5g 2.36g 2%
Calories 94kcal 130kcal 2%
Vitamin E 0.31mg 2%
Sodium 35mg 0mg 2%
Fats 1.8g 0.19g 2%
Fiber 0.2g 1%
Monounsaturated fat 0.4g 0.058g 1%
Potassium 47mg 26mg 1%
Saturated fat 0.259g 0.051g 1%
Phosphorus 38mg 33mg 1%
Zinc 0.31mg 0.4mg 1%
Net carbs 15.76g 28.73g N/A
Sugar 1.24g N/A
Copper 0.075mg 0.072mg 0%
Vitamin A 2µg 0µg 0%
Vitamin B2 0.02mg 0.016mg 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +48.3%
Contains more FatsFats +847.4%
Contains more WaterWater +13.1%
Contains more OtherOther +552.6%
Contains more CarbsCarbs +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +589.7%
Contains more Poly. FatPolyunsaturated fat +1934%
Contains less Sat. FatSaturated fat -80.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.