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Brown rice vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 39)
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 Sugars?
Brown rice
Brown rice contains less Sugars (difference - 0.38g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 0.431g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Tofu
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Brown rice
4
Tofu
Mineral Summary Score
14
Brown rice
38
Tofu

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Tofu
Contains more Magnesium +30%
Contains less Sodium -42.9%
Contains more Iron +857.1%
Contains more Calcium +11566.7%
Contains more Potassium +40.7%
Contains more Copper +82.1%
Contains more Zinc +12.7%
Equal in Phosphorus - 97
Contains more Magnesium +30%
Contains less Sodium -42.9%
Contains more Iron +857.1%
Contains more Calcium +11566.7%
Contains more Potassium +40.7%
Contains more Copper +82.1%
Contains more Zinc +12.7%
Equal in Phosphorus - 97

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Tofu
Contains more Vitamin E +1600%
Contains more Vitamin B1 +119.8%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +1213.3%
Contains more Vitamin B5 +458.8%
Contains more Vitamin B6 +161.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1100%
Contains more Vitamin E +1600%
Contains more Vitamin B1 +119.8%
Contains more Vitamin B2 +32.7%
Contains more Vitamin B3 +1213.3%
Contains more Vitamin B5 +458.8%
Contains more Vitamin B6 +161.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin K +1100%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Brown rice
48%
Tofu
Carbohydrates
26%
Brown rice
2%
Tofu
Fats
4%
Brown rice
22%
Tofu

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brown rice Tofu Opinion
Calories 123 76 Brown rice
Protein 2.74 8.08 Tofu
Fats 0.97 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 25.58 1.87 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 5.36 Tofu
Calcium 3 350 Tofu
Potassium 86 121 Tofu
Magnesium 39 30 Brown rice
Sugars 0.24 0.62 Tofu
Fiber 1.6 0.3 Brown rice
Copper 0.106 0.193 Tofu
Zinc 0.71 0.8 Tofu
Starch 24.79 Brown rice
Phosphorus 103 97 Brown rice
Sodium 4 7 Brown rice
Vitamin A 0 85 Tofu
Vitamin E 0.17 0.01 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.081 Brown rice
Vitamin B2 0.069 0.052 Brown rice
Vitamin B3 2.561 0.195 Brown rice
Vitamin B5 0.38 0.068 Brown rice
Vitamin B6 0.123 0.047 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 2.4 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.26 0.691 Brown rice
Monounsaturated Fat 0.369 1.056 Tofu
Polyunsaturated fat 0.366 2.699 Tofu
Tryptophan 0.033 0.12 Tofu
Threonine 0.095 0.402 Tofu
Isoleucine 0.109 0.435 Tofu
Leucine 0.214 0.713 Tofu
Lysine 0.099 0.452 Tofu
Methionine 0.058 0.108 Tofu
Phenylalanine 0.133 0.428 Tofu
Valine 0.151 0.446 Tofu
Histidine 0.066 0.221 Tofu
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.