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Rye vs Tofu - In-Depth Nutrition Comparison

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How are Rye and Tofu different?

  • Rye is richer in Manganese, Fiber, Vitamin B5, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B1, Magnesium, and Vitamin B2, while Tofu is higher in Calcium.
  • Tofu covers your daily need of Calcium 66% more than Rye.
  • Rye contains 11 times more Vitamin B3 than Tofu. Rye contains 4.27mg of Vitamin B3, while Tofu contains 0.381mg.

Rye grain and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Rye vs Tofu infographic
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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
Rye
5
:
3
Tofu
Contains more Magnesium +89.7%
Contains more Phosphorus +74.7%
Contains more Potassium +115.2%
Contains less Sodium -85.7%
Contains more Zinc +68.8%
Contains more Calcium +2745.8%
Equal in Iron - 2.66
Equal in Copper - 0.378
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Contains more Magnesium +89.7%
Contains more Phosphorus +74.7%
Contains more Potassium +115.2%
Contains less Sodium -85.7%
Contains more Zinc +68.8%
Contains more Calcium +2745.8%
Equal in Iron - 2.66
Equal in Copper - 0.378

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
Rye
8
:
2
Tofu
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +1020.7%
Contains more Vitamin B5 +994.7%
Contains more Vitamin B6 +219.6%
Contains more Folate +31%
Contains more Vitamin A +1409.1%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +1020.7%
Contains more Vitamin B5 +994.7%
Contains more Vitamin B6 +219.6%
Contains more Folate +31%
Contains more Vitamin A +1409.1%
Contains more Vitamin C +∞%

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

All nutrients comparison - raw data values

Nutrient Rye Tofu Opinion
Net carbs 60.76g 0.48g Rye
Protein 10.34g 17.27g Tofu
Fats 1.63g 8.72g Tofu
Carbs 75.86g 2.78g Rye
Calories 338kcal 144kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Tofu
Fiber 15.1g 2.3g Rye
Calcium 24mg 683mg Tofu
Iron 2.63mg 2.66mg Tofu
Magnesium 110mg 58mg Rye
Phosphorus 332mg 190mg Rye
Potassium 510mg 237mg Rye
Sodium 2mg 14mg Rye
Zinc 2.65mg 1.57mg Rye
Copper 0.367mg 0.378mg Tofu
Vitamin A 11IU 166IU Tofu
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.316mg 0.158mg Rye
Vitamin B2 0.251mg 0.102mg Rye
Vitamin B3 4.27mg 0.381mg Rye
Vitamin B5 1.456mg 0.133mg Rye
Vitamin B6 0.294mg 0.092mg Rye
Folate 38µg 29µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.235mg Tofu
Threonine 0.289mg 0.785mg Tofu
Isoleucine 0.208mg 0.849mg Tofu
Leucine 0.563mg 1.392mg Tofu
Lysine 0.286mg 0.883mg Tofu
Methionine 0.153mg 0.211mg Tofu
Phenylalanine 0.435mg 0.835mg Tofu
Valine 0.317mg 0.87mg Tofu
Histidine 0.189mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 1.261g Rye
Monounsaturated Fat 0.208g 1.925g Tofu
Polyunsaturated fat 0.767g 4.921g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
36
Rye
11
Tofu
Mineral Summary Score
71
Rye
77
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
62%
Rye
104%
Tofu
Carbohydrates
76%
Rye
3%
Tofu
Fats
8%
Rye
40%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 19)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.064g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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.

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.