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  6. Brown rice vs. Tofu yogurt

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 for 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.

Infographic

Brown rice vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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%
~equal in Magnesium ~40mg

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%
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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 EVitamin E +82.4%
Contains more Vitamin KVitamin K +1650%
Contains more CholineCholine +426.1%
~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
4% 2% 16% 78%
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
15% 24% 61%
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.
Brown rice Tofu yogurt
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Tofu yogurt DV% diff.
Manganese 0.974mg 42%
Vitamin B3 2.561mg 0.24mg 15%
Selenium 5.8µg 13µg 13%
Calcium 3mg 118mg 12%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.06mg 10%
Phosphorus 103mg 38mg 9%
Vitamin B5 0.38mg 8%
Vitamin B6 0.123mg 0.02mg 8%
Choline 9.2mg 48.4mg 7%
Iron 0.56mg 1.06mg 6%
Fiber 1.6g 0.2g 6%
Zinc 0.71mg 0.31mg 4%
Vitamin B2 0.069mg 0.02mg 4%
Polyunsaturated fat 0.366g 1.017g 4%
Carbs 25.58g 15.96g 3%
Vitamin K 0.2µg 3.5µg 3%
Copper 0.106mg 0.075mg 3%
Vitamin C 0mg 2.5mg 3%
Protein 2.74g 3.5g 2%
Folate 9µg 6µg 1%
Calories 123kcal 94kcal 1%
Vitamin E 0.17mg 0.31mg 1%
Sodium 4mg 35mg 1%
Potassium 86mg 47mg 1%
Fats 0.97g 1.8g 1%
Net carbs 23.98g 15.76g N/A
Magnesium 39mg 40mg 0%
Sugar 0.24g 1.24g N/A
Vitamin A 0µg 2µg 0%
Saturated fat 0.26g 0.259g 0%
Monounsaturated fat 0.369g 0.4g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Tofu yogurt
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
6%
Tofu yogurt
Minerals Daily Need Coverage Score
32%
Brown rice
23%
Tofu yogurt

Comparison summary

Which food is lower in Saturated fat?
Tofu yogurt
Tofu yogurt is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 66)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.