Brown rice vs. Tofu yogurt — In-Depth Nutrition Comparison
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Summary of differences between Brown rice and Tofu yogurt
- Brown rice has more Vitamin B3, Vitamin B1, Phosphorus, Vitamin B6, and Fiber, however, Tofu yogurt is higher in Selenium, Calcium, Choline, and Iron.
- Brown rice covers your daily need of Vitamin B3 15% more than Tofu yogurt.
- Brown rice has 8 times more Fiber than Tofu yogurt. While Brown rice has 1.6g of Fiber, Tofu yogurt has only 0.2g.
These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Tofu yogurt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +83% |
| Contains more CopperCopper | +41.3% |
| Contains more ZincZinc | +129% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -88.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +3833.3% |
| Contains more IronIron | +89.3% |
| Contains more SeleniumSelenium | +124.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +196.7% |
| Contains more Vitamin B2Vitamin B2 | +245% |
| Contains more Vitamin B3Vitamin B3 | +967.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +515% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +82.4% |
| Contains more Vitamin KVitamin K | +1650% |
| Contains more CholineCholine | +426.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
| Contains more CarbsCarbs | +60.3% |
| Contains more ProteinProtein | +27.7% |
| Contains more FatsFats | +85.6% |
| Contains more WaterWater | +10.3% |
| Contains more OtherOther | +181.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.26 g
Monounsaturated Fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
Saturated Fat:
Sat. Fat
0.259 g
Monounsaturated Fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
| Contains more Poly. FatPolyunsaturated fat | +177.9% |
~equal in
Saturated Fat
~0.259g
~equal in
Monounsaturated Fat
~0.4g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 123kcal | 94kcal |
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| Protein | 2.74g | 3.5g |
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| Fats | 0.97g | 1.8g |
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| Vitamin C | 0mg | 2.5mg |
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| Net carbs | 23.98g | 15.76g |
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| Carbs | 25.58g | 15.96g |
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| Magnesium | 39mg | 40mg |
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| Calcium | 3mg | 118mg |
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| Potassium | 86mg | 47mg |
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| Iron | 0.56mg | 1.06mg |
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| Sugar | 0.24g | 1.24g |
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| Fiber | 1.6g | 0.2g |
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| Copper | 0.106mg | 0.075mg |
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| Zinc | 0.71mg | 0.31mg |
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| Starch | 24.79g |
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| Phosphorus | 103mg | 38mg |
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| Sodium | 4mg | 35mg |
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| Vitamin A | 0IU | 33IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.17mg | 0.31mg |
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| Manganese | 0.974mg |
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| Selenium | 5.8µg | 13µg |
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| Vitamin B1 | 0.178mg | 0.06mg |
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| Vitamin B2 | 0.069mg | 0.02mg |
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| Vitamin B3 | 2.561mg | 0.24mg |
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| Vitamin B5 | 0.38mg |
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| Vitamin B6 | 0.123mg | 0.02mg |
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| Vitamin K | 0.2µg | 3.5µg |
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| Folate | 9µg | 6µg |
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| Choline | 9.2mg | 48.4mg |
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| Saturated Fat | 0.26g | 0.259g |
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| Monounsaturated Fat | 0.369g | 0.4g |
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| Polyunsaturated fat | 0.366g | 1.017g |
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| Tryptophan | 0.033mg |
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| Threonine | 0.095mg |
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| Isoleucine | 0.109mg |
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| Leucine | 0.214mg |
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| Lysine | 0.099mg |
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| Methionine | 0.058mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.151mg |
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| Histidine | 0.066mg |
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| Omega-3 - ALA | 0.011g |
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| Omega-6 - Linoleic acid | 0.355g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
32%
23%
Comparison summary
Which food is lower in Saturated Fat?
Tofu yogurt is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 66)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.