Rice noodles vs Soft Tofu: Difference & Similarities
Although rice noodles and soft tofu belong to different food groups, while rice noodles belong is a grain, and soft 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 soft 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 soft tofu compare specifically.
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.
Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.
In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.
It also has a milder, slightly sweeter taste than regular tofu.
Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.
In terms of nutritional value, both soft and regular tofu are good sources 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.
Soft Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).
Rice noodles vs Soft 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 soft tofu.
This comparison will start by comparing the caloric value of rice noodles and soft tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Rice noodles||Soft Tofu|
|Energy||364 kcal||61 kcal|
|Carbs||80.2 g||1.18 g|
|Sugar||0.12 g||0.7 g|
|Fiber||1.6 g||0.2 g|
|Protein||5.95 g||7.17 g|
|Fat||0.56 g||3.69 g|
|Saturated Fat||0.153 g||0.533 g|
Rice noodles vs Soft 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 soft tofu vs rice noodles for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 364 calories per 100 grams of rice noodles.
However, both rice noodles and soft 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 Soft Tofu Protein
Legumes and most legume products, including rice noodles and soft tofu, are important sources of plant-based protein.
Soft Tofu offers around 17% more protein than rice noodles.
Soft Tofu has 7.2 grams of protein per 100 grams, while rice noodles has 6 grams of protein per 100 grams.
Rice noodles vs Soft 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 soft tofu.
The total amount of carbohydrates is around 99% higher in rice noodles than in soft tofu. It have 80.2 grams per 100 grams, compared to 1.2 grams in soft tofu.
There’s less sugar in rice noodles than in soft tofu, 100% precisely.
One handful of rice noodles (28 grams) contains 0 grams of sugar, while the same amount of soft tofu contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in rice noodles and soft tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 0.4 grams of fiber per portion, rice noodles is a better source of fiber than soft tofu which rice noodles offers 0.1 grams per portion.
Rice noodles vs Soft Tofu Fats
Like most other grains and legumes, with the exception of lupins and peanuts, rice noodles and soft tofu are low in fat.
Fats in rice noodles and soft tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in rice noodles and soft tofu:
- Rice noodles: 0.6 grams per 100 grams
- Soft Tofu: 3.7 per 100 grams
Speaking of saturated fats, rice noodles is 60% lower in saturated fats.
Rice noodles and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Rice noodles vs Soft Tofu Vitamins Content
This section will discuss the vitamin content of rice noodles and soft 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 B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, soft tofu has a higher amount of vitamin E.
Rice noodles and soft tofu contain the same amount of vitamin D, vitamin B5 (Pantothenic acid), and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins rice noodles and soft tofu contain side by side, so you can easily compare them.
|Rice noodles||Soft Tofu|
|Vitamin A||0||7 IU|
|Vitamin C||0||0.2 mg|
|Vitamin B1 (Thiamine)||0.031 mg||0.047 mg|
|Vitamin B2 (Riboflavin)||0.017 mg||0.037 mg|
|Vitamin B3 (Niacin)||0.221 mg||0.535 mg|
|Vitamin B5 (Pantothenic acid)||0.051 mg||0.051 mg|
|Vitamin B6 (Pyroxidine)||0.015 mg||0.052 mg|
|Vitamin B9 (Folate)||3 µg||44 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.01 mg|
|Vitamin K||0||2 µg|
Rice noodles vs Soft 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 soft tofu comparison focuses on their mineral content.
Rice noodles is a better source of calcium, copper, iron, magnesium, and potassium than soft tofu.
On the other hand, soft tofu is a higher amount of manganese, phosphorus, selenium, sodium, and zinc.
Rice noodles and soft tofu contain the same amount of fluoride.
Check out the table below to learn how rice noodles and soft tofu compare when it comes to mineral content.
|Rice noodles||Soft Tofu|
|Calcium||18 mg||111 mg|
|Copper||0.078 mg||0.157 mg|
|Iron||0.7 mg||1.11 mg|
|Magnesium||12 mg||27 mg|
|Manganese||0.498 mg||0.389 mg|
|Phosphorus||153 mg||92 mg|
|Potassium||30 mg||120 mg|
|Selenium||15.1 µg||8.9 µg|
|Sodium||182 mg||8 mg|
|Zinc||0.74 mg||0.64 mg|
The Final Word
Rice noodles and soft tofu are highly nutritious and a great addition to a plant-based diet.
Both rice noodles and soft 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.
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