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Rye vs Tofu - In-Depth Nutrition Comparison

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How are Rye and Tofu different?

  • Rye is higher in Manganese, Fiber, Phosphorus, Vitamin B5, Vitamin B3, Vitamin B1, Copper, and Magnesium, however Tofu is richer in Iron, and Calcium.
  • Daily need coverage for Manganese from Rye is 86% higher.
  • Rye contains 50 times more Fiber than Tofu. While Rye contains 15.1g of Fiber, Tofu contains only 0.3g.

Rye grain and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.

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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
6
:
2
Tofu
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
Contains less Sodium -71.4%
Contains more Iron +103.8%
Contains more Calcium +1358.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
Contains less Sodium -71.4%
Contains more Iron +103.8%
Contains more Calcium +1358.3%

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 E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Folate +153.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Folate +153.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%

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
6
Tofu
Mineral Summary Score
71
Rye
58
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
48%
Tofu
Carbohydrates
76%
Rye
2%
Tofu
Fats
8%
Rye
22%
Tofu

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.36g)
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 - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.494g)
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.

All nutrients comparison - raw data values

Nutrient Rye Tofu Opinion
Calories 338 76 Rye
Protein 10.34 8.08 Rye
Fats 1.63 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 75.86 1.87 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 5.36 Tofu
Calcium 24 350 Tofu
Potassium 510 121 Rye
Magnesium 110 30 Rye
Sugar 0.98 0.62 Tofu
Fiber 15.1 0.3 Rye
Copper 0.367 0.193 Rye
Zinc 2.65 0.8 Rye
Starch
Phosphorus 332 97 Rye
Sodium 2 7 Rye
Vitamin A 11 85 Tofu
Vitamin E 0.85 0.01 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.081 Rye
Vitamin B2 0.251 0.052 Rye
Vitamin B3 4.27 0.195 Rye
Vitamin B5 1.456 0.068 Rye
Vitamin B6 0.294 0.047 Rye
Vitamin B12 0 0
Vitamin K 5.9 2.4 Rye
Folate 38 15 Rye
Trans Fat 0 0
Saturated Fat 0.197 0.691 Rye
Monounsaturated Fat 0.208 1.056 Tofu
Polyunsaturated fat 0.767 2.699 Tofu
Tryptophan 0.108 0.12 Tofu
Threonine 0.289 0.402 Tofu
Isoleucine 0.208 0.435 Tofu
Leucine 0.563 0.713 Tofu
Lysine 0.286 0.452 Tofu
Methionine 0.153 0.108 Rye
Phenylalanine 0.435 0.428 Rye
Valine 0.317 0.446 Tofu
Histidine 0.189 0.221 Tofu
Fructose 0.11 Rye

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/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.