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Rice noodles vs Firm Tofu: How Do They Compare?

This article explains the key similarities and differences between rice noodles and firm tofu, foods from the grains and legumes food groups. Read on to learn more about the rice noodles vs firm tofu comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 20, 2023.

Although rice noodles and firm tofu belong to different food groups, while rice noodles belong is a grain, and firm tofu belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares rice noodles and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how rice noodles and firm tofu compare specifically.

Rice noodles

Rice noodles (Oryza sativa) are a type of pasta made from rice flour and water and are commonly used in many Asian cuisines such as Chinese, Thai, and Vietnamese.

They are a good source of carbohydrates, small amounts of protein and fibers. They are gluten-free and easy to digest, making them a great option for people with gluten sensitivities or celiac disease.

Rice noodles can be used in various dishes such as soups, stir-fries, and salads. They are often used in traditional Asian dishes like pho, pad Thai, and chow mein. They are also available in different widths and lengths and can be used in various ways to suit different dishes and preferences.

Rice noodles are considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet. They are also a sustainable crop, as they are easy to grow and have a low environmental impact.

Rice noodles is not an excellent source of any particular vitamin.

Firm Tofu

Firm tofu, also known as regular tofu or Chinese-style tofu, is a type of tofu with a firmer, more dense texture than soft or regular tofu.

It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.

Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.

It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.

In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Firm Tofu is not an excellent source of any particular vitamin.

However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Rice noodles vs Firm Tofu Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rice noodles vs firm tofu.

This comparison will start by comparing the caloric value of rice noodles and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Rice noodlesFirm Tofu
Energy364 kcal144 kcal
Carbs80.2 g2.78 g
Sugar0.12 g0.7 g
Fiber1.6 g2.3 g
Protein5.95 g17.3 g
Fat0.56 g8.72 g
Saturated Fat0.153 g1.26 g

Rice noodles vs Firm Tofu Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing firm tofu vs rice noodles for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.

However, both rice noodles and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rice noodles vs Firm Tofu Protein

Legumes and most legume products, including rice noodles and firm tofu, are important sources of plant-based protein.

Firm Tofu offers around 66% more protein than rice noodles.

Firm Tofu has 17.3 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.

Rice noodles vs Firm Tofu Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in rice noodles and firm tofu.

The total amount of carbohydrates is around 97% higher in rice noodles than in firm tofu. It have 80.2 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in rice noodles than in firm tofu, 100% precisely.

One handful of rice noodles (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.

Lastly, let’s take a look at the dietary fiber in rice noodles and firm tofu.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 0.6 grams of fiber per portion, firm tofu is a better source of fiber than rice noodles which offers 0.4 grams per portion.

Rice noodles vs Firm Tofu Fats

Like most other grains and legumes, with the exception of lupins and peanuts, rice noodles and firm tofu are low in fat.

Fats in rice noodles and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in rice noodles and firm tofu:

  • Rice noodles: 0.6 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

Speaking of saturated fats, rice noodles is 85% lower in saturated fats.

Rice noodles and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

Rice noodles vs Firm Tofu Vitamins Content

This section will discuss the vitamin content of rice noodles and firm tofu.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Rice noodles has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, firm tofu has a higher amount of vitamin E.

Rice noodles and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins rice noodles and firm tofu contain side by side, so you can easily compare them.

Rice noodlesFirm Tofu
Vitamin A0166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.031 mg0.158 mg
Vitamin B2 (Riboflavin)0.017 mg0.102 mg
Vitamin B3 (Niacin)0.221 mg0.381 mg
Vitamin B5 (Pantothenic acid)0.051 mg0.133 mg
Vitamin B6 (Pyroxidine)0.015 mg0.092 mg
Vitamin B9 (Folate)3 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.01 mg
Vitamin K02 µg

Rice noodles vs Firm Tofu Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rice noodles and firm tofu comparison focuses on their mineral content.

Rice noodles is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than firm tofu.

On the other hand, firm tofu is a higher amount of sodium.

Rice noodles and firm tofu contain the same amount of fluoride.

Check out the table below to learn how rice noodles and firm tofu compare when it comes to mineral content.

Rice noodlesFirm Tofu
Calcium18 mg683 mg
Copper0.078 mg0.378 mg
Fluoride00
Iron0.7 mg2.66 mg
Magnesium12 mg58 mg
Manganese0.498 mg1.18 mg
Phosphorus153 mg190 mg
Potassium30 mg237 mg
Selenium15.1 µg17.4 µg
Sodium182 mg14 mg
Zinc0.74 mg1.57 mg

The Final Word

Rice noodles and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both rice noodles and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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