• Home
  • Guides
  • White rice vs Firm Tofu: How Do They Compare?

White rice vs Firm Tofu: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on February 22, 2023.

Although white rice and firm tofu belong to different food groups, while white rice 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 white rice 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 white rice and firm tofu compare specifically.

White rice

White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.

White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

White rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads and sushi. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.

White rice is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

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).

White rice 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 white rice vs firm tofu.

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

White riceFirm Tofu
Energy360 kcal144 kcal
Carbs79.3 g2.78 g
Sugar1.88 g0.7 g
Fiber3.3 g2.3 g
Protein6.61 g17.3 g
Fat0.58 g8.72 g
Saturated Fat0.158 g1.26 g

White rice 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 white rice for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both white rice 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.

White rice vs Firm Tofu Protein

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

Firm Tofu offers around 62% more protein than white rice.

Firm Tofu has 17.3 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White rice 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 white rice and firm tofu.

The total amount of carbohydrates is around 96% higher in white rice than in firm tofu. It have 79.3 grams per 100 grams, compared to 2.8 grams in firm tofu.

There’s less sugar in firm tofu than in white rice, 60% precisely.

One handful of firm tofu (28 grams) contains 0.2 grams of sugar, while the same amount of white rice contains 0.5 grams.

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

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

With 0.9 grams of fiber per portion, white rice is a better source of fiber than firm tofu which white rice offers 0.6 grams per portion.

White rice vs Firm Tofu Fats

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

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

Total fat in white rice and firm tofu:

  • White rice: 0.6 grams per 100 grams
  • Firm Tofu: 8.7 per 100 grams

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

White rice and firm tofu contain 0.2 grams and 1.3 grams of saturated fat per 100 grams, respectively.

White rice vs Firm Tofu Vitamins Content

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

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

White rice has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin K.

However, firm tofu has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

White riceFirm Tofu
Vitamin A62 IU166 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.07 mg0.158 mg
Vitamin B2 (Riboflavin)0.048 mg0.102 mg
Vitamin B3 (Niacin)1.6 mg0.381 mg
Vitamin B5 (Pantothenic acid)1.34 mg0.133 mg
Vitamin B6 (Pyroxidine)0.145 mg0.092 mg
Vitamin B9 (Folate)9 µg29 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.37 mg0.01 mg
Vitamin K0.5 µg2 µg

White rice 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 white rice and firm tofu comparison focuses on their mineral content.

White rice is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than firm tofu.

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

White rice and firm tofu contain the same amount of fluoride.

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

White riceFirm Tofu
Calcium9 mg683 mg
Copper0.11 mg0.378 mg
Fluoride00
Iron0.8 mg2.66 mg
Magnesium35 mg58 mg
Manganese1.1 mg1.18 mg
Phosphorus108 mg190 mg
Potassium86 mg237 mg
Selenium78.8 µg17.4 µg
Sodium1 mg14 mg
Zinc1.16 mg1.57 mg

The Final Word

White rice and firm tofu are highly nutritious and a great addition to a plant-based diet.

Both white rice 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

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.