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Tofu vs Rye - 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.
Tofu Rye
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
Tofu Rye
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
25
Rye
Mineral Summary Score
38
Tofu
48
Rye

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
2
:
6
Rye
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%
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%

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
2
:
7
Rye
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%
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%

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
62%
Rye
Carbohydrates
2%
Tofu
76%
Rye
Fats
22%
Tofu
8%
Rye

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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 Rye Opinion
Calories 76 338 Rye
Protein 8.08 10.34 Rye
Fats 4.78 1.63 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.63 Tofu
Calcium 350 24 Tofu
Potassium 121 510 Rye
Magnesium 30 110 Rye
Sugars 0.62 0.98 Rye
Fiber 0.3 15.1 Rye
Copper 0.193 0.367 Rye
Zinc 0.8 2.65 Rye
Starch
Phosphorus 97 332 Rye
Sodium 7 2 Rye
Vitamin A 85 11 Tofu
Vitamin E 0.01 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.081 0.316 Rye
Vitamin B2 0.052 0.251 Rye
Vitamin B3 0.195 4.27 Rye
Vitamin B5 0.068 1.456 Rye
Vitamin B6 0.047 0.294 Rye
Vitamin B12 0 0
Vitamin K 2.4 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.691 0.197 Rye
Monounsaturated Fat 1.056 0.208 Tofu
Polyunsaturated fat 2.699 0.767 Tofu
Tryptophan 0.12 0.108 Tofu
Threonine 0.402 0.289 Tofu
Isoleucine 0.435 0.208 Tofu
Leucine 0.713 0.563 Tofu
Lysine 0.452 0.286 Tofu
Methionine 0.108 0.153 Rye
Phenylalanine 0.428 0.435 Rye
Valine 0.446 0.317 Tofu
Histidine 0.221 0.189 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.