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  6. Brown rice vs. Tofu

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 for 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.
  • Tofu has a lower glycemic index than brown rice.

Food types used in this article are Rice, brown, long-grain, cooked and Tofu, raw, regular, 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +30%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +61%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +857.1%
Contains more CopperCopper +82.1%
Contains more ZincZinc +12.7%
Contains more SeleniumSelenium +53.4%
~equal in Phosphorus ~97mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +119.8%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +1213.3%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +161.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +66.7%
Contains more CholineCholine +213%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Tofu DV% diff.
Iron 0.56mg 5.36mg 60%
Calcium 3mg 350mg 35%
Polyunsaturated fat 0.366g 2.699g 16%
Manganese 0.974mg 0.605mg 16%
Vitamin B3 2.561mg 0.195mg 15%
Protein 2.74g 8.08g 11%
Starch 24.79g 10%
Copper 0.106mg 0.193mg 10%
Vitamin B1 0.178mg 0.081mg 8%
Carbs 25.58g 1.87g 8%
Fats 0.97g 4.78g 6%
Selenium 5.8µg 8.9µg 6%
Vitamin B5 0.38mg 0.068mg 6%
Vitamin B6 0.123mg 0.047mg 6%
Fiber 1.6g 0.3g 5%
Choline 9.2mg 28.8mg 4%
Vitamin K 0.2µg 2.4µg 2%
Folate 9µg 15µg 2%
Saturated fat 0.26g 0.691g 2%
Magnesium 39mg 30mg 2%
Monounsaturated fat 0.369g 1.056g 2%
Calories 123kcal 76kcal 2%
Vitamin B2 0.069mg 0.052mg 1%
Vitamin E 0.17mg 0.01mg 1%
Phosphorus 103mg 97mg 1%
Zinc 0.71mg 0.8mg 1%
Potassium 86mg 121mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 23.98g 1.57g N/A
Sugar 0.24g 0.62g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.033mg 0.12mg 0%
Threonine 0.095mg 0.402mg 0%
Isoleucine 0.109mg 0.435mg 0%
Leucine 0.214mg 0.713mg 0%
Lysine 0.099mg 0.452mg 0%
Methionine 0.058mg 0.108mg 0%
Phenylalanine 0.133mg 0.428mg 0%
Valine 0.151mg 0.446mg 0%
Histidine 0.066mg 0.221mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more CarbsCarbs +1267.9%
Contains more ProteinProtein +194.9%
Contains more FatsFats +392.8%
Contains more WaterWater +20.3%
Contains more OtherOther +63.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -62.4%
Contains more Mono. FatMonounsaturated fat +186.2%
Contains more Poly. FatPolyunsaturated fat +637.4%

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/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.