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Brown rice vs Tofu - In-Depth Nutrition Comparison

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The main differences between Brown rice and Tofu

  • Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Vitamin B5, Vitamin B6, and Fiber, yet Tofu is richer in Iron, Calcium, Copper, and Selenium.
  • Daily need coverage for Iron from Tofu is 60% higher.
  • Brown rice contains 13 times more Vitamin B3 than Tofu. Brown rice contains 2.561mg of Vitamin B3, while Tofu contains 0.195mg.

Food types used in this article are Rice, brown, long-grain, cooked and Tofu, raw, regular, prepared with calcium sulfate.

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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
:
5
Tofu
Contains more Magnesium +30%
Contains less Sodium -42.9%
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%
Equal in Phosphorus - 97
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Magnesium +30%
Contains less Sodium -42.9%
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%
Equal in Phosphorus - 97

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 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 Folate +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
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 Folate +66.7%

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
6
Tofu
Mineral Summary Score
20
Brown rice
58
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
48%
Tofu
Carbohydrates
26%
Brown rice
2%
Tofu
Fats
4%
Brown rice
22%
Tofu

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 glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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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Comparison summary

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 is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (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 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.

All nutrients comparison - raw data values

Nutrient Brown rice Tofu Opinion
Calories 123 76 Brown rice
Protein 2.74 8.08 Tofu
Fats 0.97 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 25.58 1.87 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 5.36 Tofu
Calcium 3 350 Tofu
Potassium 86 121 Tofu
Magnesium 39 30 Brown rice
Sugar 0.24 0.62 Brown rice
Fiber 1.6 0.3 Brown rice
Copper 0.106 0.193 Tofu
Zinc 0.71 0.8 Tofu
Starch 24.79 Brown rice
Phosphorus 103 97 Brown rice
Sodium 4 7 Brown rice
Vitamin A 0 85 Tofu
Vitamin E 0.17 0.01 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.081 Brown rice
Vitamin B2 0.069 0.052 Brown rice
Vitamin B3 2.561 0.195 Brown rice
Vitamin B5 0.38 0.068 Brown rice
Vitamin B6 0.123 0.047 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 2.4 Tofu
Folate 9 15 Tofu
Trans Fat 0 0
Saturated Fat 0.26 0.691 Brown rice
Monounsaturated Fat 0.369 1.056 Tofu
Polyunsaturated fat 0.366 2.699 Tofu
Tryptophan 0.033 0.12 Tofu
Threonine 0.095 0.402 Tofu
Isoleucine 0.109 0.435 Tofu
Leucine 0.214 0.713 Tofu
Lysine 0.099 0.452 Tofu
Methionine 0.058 0.108 Tofu
Phenylalanine 0.133 0.428 Tofu
Valine 0.151 0.446 Tofu
Histidine 0.066 0.221 Tofu
Fructose 0 Brown rice

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/172476/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.