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 for rye is 86% higher.
- Rye contains 50 times more fiber than tofu. While rye contains 15.1g of fiber, tofu contains only 0.3g.
- Tofu has a lower glycemic index (15) than rye (34).
Rye grain and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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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 MagnesiumMagnesium | +266.7% |
| Contains more PotassiumPotassium | +321.5% |
| Contains more CopperCopper | +90.2% |
| Contains more ZincZinc | +231.3% |
| Contains more PhosphorusPhosphorus | +242.3% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +326% |
| Contains more SeleniumSelenium | +56.2% |
| Contains more CalciumCalcium | +1358.3% |
| Contains more IronIron | +103.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +8400% |
| Contains more Vitamin B1Vitamin B1 | +290.1% |
| Contains more Vitamin B2Vitamin B2 | +382.7% |
| Contains more Vitamin B3Vitamin B3 | +2089.7% |
| Contains more Vitamin B5Vitamin B5 | +2041.2% |
| Contains more Vitamin B6Vitamin B6 | +525.5% |
| Contains more Vitamin KVitamin K | +145.8% |
| Contains more FolateFolate | +153.3% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.605mg | 86% |
| Fiber | 15.1g | 0.3g | 59% |
| Iron | 2.63mg | 5.36mg | 34% |
| Phosphorus | 332mg | 97mg | 34% |
| Calcium | 24mg | 350mg | 33% |
| Vitamin B5 | 1.456mg | 0.068mg | 28% |
| Carbs | 75.86g | 1.87g | 25% |
| Vitamin B3 | 4.27mg | 0.195mg | 25% |
| Vitamin B1 | 0.316mg | 0.081mg | 20% |
| Vitamin B6 | 0.294mg | 0.047mg | 19% |
| Magnesium | 110mg | 30mg | 19% |
| Copper | 0.367mg | 0.193mg | 19% |
| Zinc | 2.65mg | 0.8mg | 17% |
| Vitamin B2 | 0.251mg | 0.052mg | 15% |
| Polyunsaturated fat | 0.767g | 2.699g | 13% |
| Calories | 338kcal | 76kcal | 13% |
| Potassium | 510mg | 121mg | 11% |
| Selenium | 13.9µg | 8.9µg | 9% |
| Folate | 38µg | 15µg | 6% |
| Vitamin E | 0.85mg | 0.01mg | 6% |
| Protein | 10.34g | 8.08g | 5% |
| Fats | 1.63g | 4.78g | 5% |
| Vitamin K | 5.9µg | 2.4µg | 3% |
| Saturated fat | 0.197g | 0.691g | 2% |
| Monounsaturated fat | 0.208g | 1.056g | 2% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 60.76g | 1.57g | N/A |
| Sugar | 0.98g | 0.62g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Choline | 30.4mg | 28.8mg | 0% |
| Tryptophan | 0.108mg | 0.12mg | 0% |
| Threonine | 0.289mg | 0.402mg | 0% |
| Isoleucine | 0.208mg | 0.435mg | 0% |
| Leucine | 0.563mg | 0.713mg | 0% |
| Lysine | 0.286mg | 0.452mg | 0% |
| Methionine | 0.153mg | 0.108mg | 0% |
| Phenylalanine | 0.435mg | 0.428mg | 0% |
| Valine | 0.317mg | 0.446mg | 0% |
| Histidine | 0.189mg | 0.221mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28% |
| Contains more CarbsCarbs | +3956.7% |
| Contains more OtherOther | +118.1% |
| Contains more FatsFats | +193.3% |
| Contains more WaterWater | +697.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.5% |
| Contains more Mono. FatMonounsaturated fat | +407.7% |
| Contains more Poly. FatPolyunsaturated fat | +251.9% |