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  6. Brown rice vs. Tofu

Brown rice vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between Brown rice and Tofu

  • Brown rice has more Vitamin B3, however, Tofu is higher in Calcium, Copper, Iron, Selenium, Phosphorus, Manganese, and Zinc.
  • Tofu covers your daily need of Calcium 68% more than Brown rice.
  • Brown rice has 7 times more Vitamin B3 than Tofu. While Brown rice has 2.561mg of Vitamin B3, Tofu has only 0.381mg.
  • Brown rice has less Saturated Fat.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Brown 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +175.6%
Contains more IronIron +375%
Contains more CopperCopper +256.6%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +84.5%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Tofu
Tofu
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +572.2%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Tofu
Tofu
3
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 CarbsCarbs +820.1%
Contains more ProteinProtein +530.3%
Contains more FatsFats +799%
Contains more OtherOther +218.2%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Tofu
Tofu
2
16% 24% 61%
Saturated Fat: Sat. Fat 1.261 g
Monounsaturated Fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated Fat -79.4%
Contains more Mono. FatMonounsaturated Fat +421.7%
Contains more Poly. FatPolyunsaturated fat +1244.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Tofu Opinion
Calories 123kcal 144kcal Tofu
Protein 2.74g 17.27g Tofu
Fats 0.97g 8.72g Tofu
Vitamin C 0mg 0.2mg Tofu
Net carbs 23.98g 0.48g Brown rice
Carbs 25.58g 2.78g Brown rice
Magnesium 39mg 58mg Tofu
Calcium 3mg 683mg Tofu
Potassium 86mg 237mg Tofu
Iron 0.56mg 2.66mg Tofu
Sugar 0.24g Tofu
Fiber 1.6g 2.3g Tofu
Copper 0.106mg 0.378mg Tofu
Zinc 0.71mg 1.57mg Tofu
Starch 24.79g Brown rice
Phosphorus 103mg 190mg Tofu
Sodium 4mg 14mg Brown rice
Vitamin A 0IU 166IU Tofu
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 1.181mg Tofu
Selenium 5.8µg 17.4µg Tofu
Vitamin B1 0.178mg 0.158mg Brown rice
Vitamin B2 0.069mg 0.102mg Tofu
Vitamin B3 2.561mg 0.381mg Brown rice
Vitamin B5 0.38mg 0.133mg Brown rice
Vitamin B6 0.123mg 0.092mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 29µg Tofu
Choline 9.2mg Brown rice
Saturated Fat 0.26g 1.261g Brown rice
Monounsaturated Fat 0.369g 1.925g Tofu
Polyunsaturated fat 0.366g 4.921g Tofu
Tryptophan 0.033mg 0.235mg Tofu
Threonine 0.095mg 0.785mg Tofu
Isoleucine 0.109mg 0.849mg Tofu
Leucine 0.214mg 1.392mg Tofu
Lysine 0.099mg 0.883mg Tofu
Methionine 0.058mg 0.211mg Tofu
Phenylalanine 0.133mg 0.835mg Tofu
Valine 0.151mg 0.87mg Tofu
Histidine 0.066mg 0.431mg Tofu
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

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

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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
13%
Brown rice
10%
Tofu
Minerals Daily Need Coverage Score
32%
Brown rice
87%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
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 Sodium?
Brown rice
Brown rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.