White Rice vs. Tofu
Nutrition comparison of Cooked White Rice and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and tofu:
- Tofu has signficantly less carbohydrates than white rice.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
- White rice has more thiamin, niacin, pantothenic acid and folate, however, tofu contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and tofu has 42% less calories than white rice - white rice has 130 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. White rice has a macronutrient ratio of 8:91:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Tofu | |
|---|---|---|
| Protein | 8% | 39% |
| Carbohydrates | 91% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
White rice and tofu contain similar amounts of dietary fiber - white rice has 0.3g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and white rice contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has 239% more protein than white rice - white rice has 2.4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both white rice and tofu are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and white rice contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than white rice - tofu has 25.5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Tofu and white rice contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Tofu and white rice contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin, pantothenic acid and folate, however, tofu contains more riboflavin. Both white rice and tofu contain significant amounts of Vitamin B6.
| White Rice | Tofu | |
|---|---|---|
| Thiamin | 0.167 MG | 0.081 MG |
| Riboflavin | 0.016 MG | 0.052 MG |
| Niacin | 1.835 MG | 0.195 MG |
| Pantothenic acid | 0.411 MG | 0.068 MG |
| Vitamin B6 | 0.05 MG | 0.047 MG |
| Folate | 58 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 115 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 260% more iron than white rice - white rice has 1.5mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 317% more potassium than white rice - white rice has 29mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.319 G |
| Total | 0.01 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than white rice per 100 grams.
| White Rice | Tofu | |
|---|---|---|
| linoleic acid | 0.046 G | 2.38 G |
| Total | 0.046 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cooked White Rice g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or tofu contain more calories in 100 grams?White rice is high in calories and tofu has 40% less calories than white rice - white rice has 130 calories in 100g and tofu has 76 calories.
Is white rice or tofu better for protein?
Tofu is a great source of protein and it has 240% more protein than white rice - white rice has 2.4g of protein per 100 grams and tofu has 8.1g of protein.
Does white rice or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does white rice or tofu contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and tofu has 350mg of calcium.
Does white rice or tofu contain more iron?
Tofu is an abundant source of iron and it has 260% more iron than white rice - white rice has 1.5mg of iron in 100 grams and tofu has 5.4mg of iron.