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  6. Rice vs. Tofu yogurt

Rice vs. Tofu yogurt — In-Depth Nutrition Comparison

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Differences between rice and tofu yogurt

  • Rice has more folate, vitamin B1, vitamin B3, and vitamin B6, while tofu yogurt has more calcium, selenium, choline, magnesium, and polyunsaturated fat.
  • Rice's daily need coverage for folate is 13% higher.
  • Tofu yogurt contains 6 times less vitamin B3 than rice. Rice contains 1.476mg of vitamin B3, while tofu yogurt contains 0.24mg.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Tofu yogurt.

Infographic

Rice vs Tofu yogurt infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +13.2%
Contains more ZincZinc +58.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +34.3%
Contains more SeleniumSelenium +73.3%
~equal in Copper ~0.075mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rice
Rice
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Contains more Vitamin B1Vitamin B1 +171.7%
Contains more Vitamin B3Vitamin B3 +515%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +866.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Tofu yogurt DV% diff.
Manganese 0.472mg 21%
Folate 58µg 6µg 13%
Calcium 10mg 118mg 11%
Selenium 7.5µg 13µg 10%
Vitamin B1 0.163mg 0.06mg 9%
Vitamin B3 1.476mg 0.24mg 8%
Vitamin B5 0.39mg 8%
Choline 2.1mg 48.4mg 8%
Magnesium 12mg 40mg 7%
Vitamin B6 0.093mg 0.02mg 6%
Polyunsaturated fat 0.076g 1.017g 6%
Carbs 28.17g 15.96g 4%
Vitamin C 0mg 2.5mg 3%
Vitamin K 0µg 3.5µg 3%
Calories 130kcal 94kcal 2%
Protein 2.69g 3.5g 2%
Fats 0.28g 1.8g 2%
Iron 1.2mg 1.06mg 2%
Zinc 0.49mg 0.31mg 2%
Vitamin E 0.04mg 0.31mg 2%
Fiber 0.4g 0.2g 1%
Copper 0.069mg 0.075mg 1%
Phosphorus 43mg 38mg 1%
Sodium 1mg 35mg 1%
Vitamin B2 0.013mg 0.02mg 1%
Saturated fat 0.077g 0.259g 1%
Monounsaturated fat 0.088g 0.4g 1%
Protein per 100 calories 2.1g 3.7g N/A
Calories per 10 g protein 483kcal 269kcal N/A
Weight per 100 calories 77g 106g N/A
Net carbs 27.77g 15.76g N/A
Potassium 35mg 47mg 0%
Sugar 0.05g 1.24g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +76.5%
Contains more ProteinProtein +30.1%
Contains more FatsFats +542.9%
Contains more WaterWater +13.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 less Sat. FatSaturated fat -70.3%
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +1238.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.