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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
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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
Contains less Sodium -71.4%
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains less Sodium -71.4%
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%

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
:
4
Tofu
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 23.98g 0.48g Brown rice
Protein 2.74g 17.27g Tofu
Fats 0.97g 8.72g Tofu
Carbs 25.58g 2.78g Brown rice
Calories 123kcal 144kcal Tofu
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Tofu
Fiber 1.6g 2.3g Tofu
Calcium 3mg 683mg Tofu
Iron 0.56mg 2.66mg Tofu
Magnesium 39mg 58mg Tofu
Phosphorus 103mg 190mg Tofu
Potassium 86mg 237mg Tofu
Sodium 4mg 14mg Brown rice
Zinc 0.71mg 1.57mg Tofu
Copper 0.106mg 0.378mg Tofu
Vitamin A 0IU 166IU Tofu
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg 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
Folate 9µg 29µg Tofu
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 1.261g Brown rice
Monounsaturated Fat 0.369g 1.925g Tofu
Polyunsaturated fat 0.366g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
11
Tofu
Mineral Summary Score
20
Brown rice
77
Tofu

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 food.
Protein
16%
Brown rice
104%
Tofu
Carbohydrates
26%
Brown rice
3%
Tofu
Fats
4%
Brown rice
40%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.