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Rye vs Tofu - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 0.36g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 30)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.494g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Rye Tofu
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye 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
25
Rye
4
Tofu
Mineral Summary Score
48
Rye
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
Rye
6
:
2
Tofu
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
Contains less Sodium -71.4%
Contains more Iron +103.8%
Contains more Calcium +1358.3%
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
Contains less Sodium -71.4%
Contains more Iron +103.8%
Contains more Calcium +1358.3%

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
Rye
7
:
2
Tofu
Contains more Vitamin E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%

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
62%
Rye
48%
Tofu
Carbohydrates
76%
Rye
2%
Tofu
Fats
8%
Rye
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 Rye Tofu Opinion
Calories 338 76 Rye
Protein 10.34 8.08 Rye
Fats 1.63 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 75.86 1.87 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 5.36 Tofu
Calcium 24 350 Tofu
Potassium 510 121 Rye
Magnesium 110 30 Rye
Sugars 0.98 0.62 Rye
Fiber 15.1 0.3 Rye
Copper 0.367 0.193 Rye
Zinc 2.65 0.8 Rye
Starch
Phosphorus 332 97 Rye
Sodium 2 7 Rye
Vitamin A 11 85 Tofu
Vitamin E 0.85 0.01 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.081 Rye
Vitamin B2 0.251 0.052 Rye
Vitamin B3 4.27 0.195 Rye
Vitamin B5 1.456 0.068 Rye
Vitamin B6 0.294 0.047 Rye
Vitamin B12 0 0
Vitamin K 5.9 2.4 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.197 0.691 Rye
Monounsaturated Fat 0.208 1.056 Tofu
Polyunsaturated fat 0.767 2.699 Tofu
Tryptophan 0.108 0.12 Tofu
Threonine 0.289 0.402 Tofu
Isoleucine 0.208 0.435 Tofu
Leucine 0.563 0.713 Tofu
Lysine 0.286 0.452 Tofu
Methionine 0.153 0.108 Rye
Phenylalanine 0.435 0.428 Rye
Valine 0.317 0.446 Tofu
Histidine 0.189 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.