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  6. Brown rice vs. Tofu

Brown rice vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Brown rice and Tofu

  • Brown rice has more Vitamin B3, however, Tofu is higher in Calcium, Copper, Iron, Selenium, Phosphorus, Manganese, and Zinc.
  • Tofu covers your daily need of Calcium 68% more than Brown rice.
  • Brown rice has 7 times more Vitamin B3 than Tofu. While Brown rice has 2.561mg of Vitamin B3, Tofu has only 0.381mg.
  • Brown rice has less Saturated Fat.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Brown rice vs Tofu infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
1
:
9
Tofu
Tofu
Contains less Sodium -71.4%
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%
Contains more Manganese +21.3%
Contains more Selenium +200%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -71.4%
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%
Contains more Manganese +21.3%
Contains more Selenium +200%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Brown rice
Brown rice
6
:
4
Tofu
Tofu
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Tofu
Tofu
Contains more Carbs +820.1%
Contains more Protein +530.3%
Contains more Fats +799%
Contains more Other +218.2%
Equal in Water - 69.83
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +820.1%
Contains more Protein +530.3%
Contains more Fats +799%
Contains more Other +218.2%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Tofu
Tofu
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +1244.5%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +421.7%
Contains more Polyunsaturated fat +1244.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Tofu
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Tofu Opinion
Net carbs 23.98g 0.48g Brown rice
Protein 2.74g 17.27g Tofu
Fats 0.97g 8.72g Tofu
Carbs 25.58g 2.78g Brown rice
Calories 123kcal 144kcal Tofu
Starch 24.79g Brown rice
Sugar 0.24g Tofu
Fiber 1.6g 2.3g Tofu
Calcium 3mg 683mg Tofu
Iron 0.56mg 2.66mg Tofu
Magnesium 39mg 58mg Tofu
Phosphorus 103mg 190mg Tofu
Potassium 86mg 237mg Tofu
Sodium 4mg 14mg Brown rice
Zinc 0.71mg 1.57mg Tofu
Copper 0.106mg 0.378mg Tofu
Manganese 0.974mg 1.181mg Tofu
Selenium 5.8µg 17.4µg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.17mg Brown rice
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.178mg 0.158mg Brown rice
Vitamin B2 0.069mg 0.102mg Tofu
Vitamin B3 2.561mg 0.381mg Brown rice
Vitamin B5 0.38mg 0.133mg Brown rice
Vitamin B6 0.123mg 0.092mg Brown rice
Folate 9µg 29µg Tofu
Vitamin K 0.2µg Brown rice
Tryptophan 0.033mg 0.235mg Tofu
Threonine 0.095mg 0.785mg Tofu
Isoleucine 0.109mg 0.849mg Tofu
Leucine 0.214mg 1.392mg Tofu
Lysine 0.099mg 0.883mg Tofu
Methionine 0.058mg 0.211mg Tofu
Phenylalanine 0.133mg 0.835mg Tofu
Valine 0.151mg 0.87mg Tofu
Histidine 0.066mg 0.431mg Tofu
Saturated Fat 0.26g 1.261g Brown rice
Monounsaturated Fat 0.369g 1.925g Tofu
Polyunsaturated fat 0.366g 4.921g Tofu
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
11%
Tofu
Minerals Daily Need Coverage Score
32%
Brown rice
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.