White Rice vs. Fried Tofu
Nutrition comparison of Cooked White Rice and Fried 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
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and fried tofu:
- Both white rice and fried tofu are high in calories.
- Fried tofu has 69% less carbohydrates than white rice.
- Fried tofu has more riboflavin, however, white rice contains more niacin, pantothenic acid and folate.
- Fried tofu is an excellent source of calcium, dietary fiber, iron and protein.
- White rice has 50.1 times less saturated fat than fried tofu.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and fried tofu are high in calories. Fried tofu has 108% more calories than white rice - white rice has 130 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to fried tofu per calorie. White rice has a macronutrient ratio of 8:91:2 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Fried Tofu | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 12% |
| Fat | 2% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Fried tofu has 69% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has 12 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
White rice has less sugar than fried tofu - fried tofu has 2.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Fried tofu is an excellent source of protein and it has 691% more protein than white rice - white rice has 2.4g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
White rice has 50.1 times less saturated fat than fried tofu - white rice has 0.06g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin A
Fried tofu and white rice contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Fried tofu and white rice contain similar amounts of Vitamin E - fried tofu has 0.04mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Fried tofu has more Vitamin K than white rice - fried tofu has 7.8ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Fried tofu has more riboflavin, however, white rice contains more niacin, pantothenic acid and folate. Both white rice and fried tofu contain significant amounts of thiamin and Vitamin B6.
| White Rice | Fried Tofu | |
|---|---|---|
| Thiamin | 0.167 MG | 0.17 MG |
| Riboflavin | 0.016 MG | 0.05 MG |
| Niacin | 1.835 MG | 0.1 MG |
| Pantothenic acid | 0.411 MG | 0.14 MG |
| Vitamin B6 | 0.05 MG | 0.099 MG |
| Folate | 58 UG | 27 UG |
Minerals
calcium
Fried tofu is an excellent source of calcium and it has 123 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 227% more iron than white rice - white rice has 1.5mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Fried tofu has 403% more potassium than white rice - white rice has 29mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 1.346 G |
| Total | 0.01 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than white rice per 100 grams.
| White Rice | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.046 G | 10.044 G |
| Total | 0.046 G | 10.044 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 Fried Tofu (Tofu, fried) .
Cooked White Rice g
()
|
Daily Values (%) |
Fried 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 fried tofu contain more calories in 100 grams?Both white rice and fried tofu are high in calories. Fried tofu has 110% more calories than white rice - white rice has 130 calories in 100g and fried tofu has 270 calories.
Does white rice or fried tofu have more carbohydrates?
By weight, fried tofu has 70% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and fried tofu has 8.9g of carbohydrates.
Does white rice or fried tofu contain more calcium?
Fried tofu is a rich source of calcium and it has 123 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does white rice or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 230% more iron than white rice - white rice has 1.5mg of iron in 100 grams and fried tofu has 4.9mg of iron.