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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
6%
Minerals Daily Need Coverage Score
98%
59%
Comparison summary
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 19)
Which food is cheaper?
Tofu is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 0.494g)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)