White rice vs Tofu: How Are They Different?

Although white rice and tofu belong to different food groups, while white rice belong is a grain, and 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 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 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).

Tofu

Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

White rice vs 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 tofu.

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

White rice vs 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 tofu vs white rice for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 360 calories per 100 grams of white rice.

However, both white rice and 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 Tofu Protein

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

Tofu offers around 18% more protein than white rice.

Tofu has 8.1 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.

White rice vs 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 tofu.

The total amount of carbohydrates is around 98% higher in white rice than in tofu. It have 79.3 grams per 100 grams, compared to 1.9 grams in tofu.

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

One handful of 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 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 tofu which white rice offers 0.1 grams per portion.

White rice vs Tofu Fats

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

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

Total fat in white rice and tofu:

• White rice: 0.6 grams per 100 grams
• Tofu: 4.8 per 100 grams

Speaking of saturated fats, white rice is 71% lower in saturated fats.

White rice and tofu contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.

White rice vs Tofu Vitamins Content

This section will discuss the vitamin content of white rice and 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, tofu has a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

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

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

White rice vs 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 tofu comparison focuses on their mineral content.

White rice is a better source of calcium, copper, iron, potassium, and sodium than tofu.

On the other hand, tofu is a higher amount of magnesium, manganese, phosphorus, selenium, and zinc.

White rice and tofu contain the same amount of fluoride.

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

The Final Word

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

Both white rice and 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.