Tofu vs. Porridge — In-Depth Nutrition Comparison

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How are tofu and porridge different?

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

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

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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.

Tofu

Porridge

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%

Contains more IronIron	+40.6%
Contains less SodiumSodium	-57.1%

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

Porridge

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%

Contains more Vitamin B3Vitamin B3

+36.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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