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  6. Porridge vs. Tofu

Porridge vs. Tofu — In-Depth Nutrition Comparison

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How are porridge and tofu different?

  • Porridge is higher in iron; however, tofu is richer in calcium, manganese, copper, selenium, phosphorus, zinc, magnesium, vitamin B1, and fiber.
  • Daily need coverage for calcium for tofu is 60% higher.
  • Tofu has a lower glycemic index (15) than porridge (66).

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Tofu, raw, firm, prepared with calcium sulfate are the varieties used in this article.

Infographic

Porridge vs Tofu 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Tofu
Tofu
8
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%
Contains more IronIron +40.6%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +1060%
Contains more CalciumCalcium +685.1%
Contains more PotassiumPotassium +1381.3%
Contains more CopperCopper +845%
Contains more ZincZinc +1107.7%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +521.4%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.4% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9%
Tofu
Tofu
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +187.3%
Contains more Vitamin B2Vitamin B2 +308%
Contains more Vitamin B5Vitamin B5 +87.3%
Contains more Vitamin B6Vitamin B6 +607.7%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Tofu DV% diff.
Calcium 87mg 683mg 60%
Manganese 0mg 1.181mg 51%
Copper 0.04mg 0.378mg 38%
Protein 1.44g 17.27g 32%
Polyunsaturated fat 0.114g 4.921g 32%
Selenium 2.8µg 17.4µg 27%
Phosphorus 15mg 190mg 25%
Iron 3.74mg 2.66mg 14%
Fats 0.21g 8.72g 13%
Magnesium 5mg 58mg 13%
Zinc 0.13mg 1.57mg 13%
Vitamin B1 0.055mg 0.158mg 9%
Potassium 16mg 237mg 7%
Fiber 0.5g 2.3g 7%
Vitamin B2 0.025mg 0.102mg 6%
Vitamin B6 0.013mg 0.092mg 6%
Saturated fat 0.033g 1.261g 6%
Calories 50kcal 144kcal 5%
Monounsaturated fat 0.028g 1.925g 5%
Folate 12µg 29µg 4%
Carbs 10.52g 2.78g 3%
Vitamin B3 0.52mg 0.381mg 1%
Vitamin B5 0.071mg 0.133mg 1%
Protein per 100 calories 2.9g 12g N/A
Calories per 10 g protein 347kcal 83kcal N/A
Weight per 100 calories 200g 69g N/A
Unsaturated / Saturated Fat ratio 4.3 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 10.02g 0.48g N/A
Sugar 0.03g N/A
Sodium 6mg 14mg 0%
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.02mg 0.235mg 0%
Threonine 0.045mg 0.785mg 0%
Isoleucine 0.063mg 0.849mg 0%
Leucine 0.11mg 1.392mg 0%
Lysine 0.037mg 0.883mg 0%
Methionine 0.027mg 0.211mg 0%
Phenylalanine 0.078mg 0.835mg 0%
Valine 0.07mg 0.87mg 0%
Histidine 0.033mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +278.4%
Contains more WaterWater +25.5%
Contains more ProteinProtein +1099.3%
Contains more FatsFats +4052.4%
Contains more OtherOther +536.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
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
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +6775%
Contains more Poly. FatPolyunsaturated fat +4216.7%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.