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  6. Wild rice vs. Tofu

Wild rice vs. Tofu — In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Tofu

  • Wild rice is higher in Vitamin B3, yet Tofu is higher in Calcium, Manganese, Selenium, Copper, Iron, Phosphorus, Vitamin B1, and Magnesium.
  • Tofu covers your daily Calcium needs 68% more than Wild rice.
  • Wild rice contains 3 times more Vitamin B3 than Tofu. While Wild rice contains 1.287mg of Vitamin B3, Tofu contains only 0.381mg.
  • The amount of Saturated Fat in Wild rice is lower.

Food varieties used in this article are Wild rice, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Wild 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.
Wild rice
Wild rice
1
:
9
Tofu
Tofu
Contains less Sodium -78.6%
Contains more Calcium +22666.7%
Contains more Iron +343.3%
Contains more Magnesium +81.3%
Contains more Phosphorus +131.7%
Contains more Potassium +134.7%
Contains more Zinc +17.2%
Contains more Copper +212.4%
Contains more Manganese +318.8%
Contains more Selenium +2075%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains less Sodium -78.6%
Contains more Calcium +22666.7%
Contains more Iron +343.3%
Contains more Magnesium +81.3%
Contains more Phosphorus +131.7%
Contains more Potassium +134.7%
Contains more Zinc +17.2%
Contains more Copper +212.4%
Contains more Manganese +318.8%
Contains more Selenium +2075%

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.
Wild rice
Wild rice
5
:
5
Tofu
Tofu
Contains more Vitamin B3 +237.8%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +11.5%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B3 +237.8%
Contains more Vitamin B5 +15.8%
Contains more Vitamin B6 +46.7%
Contains more Vitamin A +5433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203.8%
Contains more Vitamin B2 +17.2%
Contains more Folate +11.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Tofu
Tofu
Contains more Carbs +667.6%
Contains more Protein +332.8%
Contains more Fats +2464.7%
Contains more Other +250%
Equal in Water - 69.83
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +667.6%
Contains more Protein +332.8%
Contains more Fats +2464.7%
Contains more Other +250%
Equal in Water - 69.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Tofu
Tofu
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +3750%
Contains more Polyunsaturated fat +2210.3%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +3750%
Contains more Polyunsaturated fat +2210.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Tofu Opinion
Net carbs 19.54g 0.48g Wild rice
Protein 3.99g 17.27g Tofu
Fats 0.34g 8.72g Tofu
Carbs 21.34g 2.78g Wild rice
Calories 101kcal 144kcal Tofu
Fructose 0.2g Wild rice
Sugar 0.73g Tofu
Fiber 1.8g 2.3g Tofu
Calcium 3mg 683mg Tofu
Iron 0.6mg 2.66mg Tofu
Magnesium 32mg 58mg Tofu
Phosphorus 82mg 190mg Tofu
Potassium 101mg 237mg Tofu
Sodium 3mg 14mg Wild rice
Zinc 1.34mg 1.57mg Tofu
Copper 0.121mg 0.378mg Tofu
Manganese 0.282mg 1.181mg Tofu
Selenium 0.8µg 17.4µg Tofu
Vitamin A 3IU 166IU Tofu
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.052mg 0.158mg Tofu
Vitamin B2 0.087mg 0.102mg Tofu
Vitamin B3 1.287mg 0.381mg Wild rice
Vitamin B5 0.154mg 0.133mg Wild rice
Vitamin B6 0.135mg 0.092mg Wild rice
Folate 26µg 29µg Tofu
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.235mg Tofu
Threonine 0.127mg 0.785mg Tofu
Isoleucine 0.167mg 0.849mg Tofu
Leucine 0.276mg 1.392mg Tofu
Lysine 0.17mg 0.883mg Tofu
Methionine 0.119mg 0.211mg Tofu
Phenylalanine 0.195mg 0.835mg Tofu
Valine 0.232mg 0.87mg Tofu
Histidine 0.104mg 0.431mg Tofu
Saturated Fat 0.049g 1.261g Wild rice
Monounsaturated Fat 0.05g 1.925g Tofu
Polyunsaturated fat 0.213g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
11%
Tofu
Minerals Daily Need Coverage Score
21%
Wild rice
87%
Tofu

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.212g)
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.