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Tofu vs Brown rice - 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.
Tofu Brown rice
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
Tofu Brown rice
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
4
Tofu
10
Brown rice
Mineral Summary Score
38
Tofu
14
Brown rice

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
Tofu
5
:
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%
Contains more Magnesium +30%
Contains less Sodium -42.9%
Equal in Phosphorus - 103
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%
Contains more Magnesium +30%
Contains less Sodium -42.9%
Equal in Phosphorus - 103

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
Tofu
3
:
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%
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%

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
48%
Tofu
16%
Brown rice
Carbohydrates
2%
Tofu
26%
Brown rice
Fats
22%
Tofu
4%
Brown rice

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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 Tofu Brown rice Opinion
Calories 76 123 Brown rice
Protein 8.08 2.74 Tofu
Fats 4.78 0.97 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 0.56 Tofu
Calcium 350 3 Tofu
Potassium 121 86 Tofu
Magnesium 30 39 Brown rice
Sugars 0.62 0.24 Tofu
Fiber 0.3 1.6 Brown rice
Copper 0.193 0.106 Tofu
Zinc 0.8 0.71 Tofu
Starch 24.79 Brown rice
Phosphorus 97 103 Brown rice
Sodium 7 4 Brown rice
Vitamin A 85 0 Tofu
Vitamin E 0.01 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.081 0.178 Brown rice
Vitamin B2 0.052 0.069 Brown rice
Vitamin B3 0.195 2.561 Brown rice
Vitamin B5 0.068 0.38 Brown rice
Vitamin B6 0.047 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 2.4 0.2 Tofu
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.26 Brown rice
Monounsaturated Fat 1.056 0.369 Tofu
Polyunsaturated fat 2.699 0.366 Tofu
Tryptophan 0.12 0.033 Tofu
Threonine 0.402 0.095 Tofu
Isoleucine 0.435 0.109 Tofu
Leucine 0.713 0.214 Tofu
Lysine 0.452 0.099 Tofu
Methionine 0.108 0.058 Tofu
Phenylalanine 0.428 0.133 Tofu
Valine 0.446 0.151 Tofu
Histidine 0.221 0.066 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.