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  6. Tofu vs. Rice bran oil

Tofu vs. Rice bran oil — In-Depth Nutrition Comparison

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The main differences between tofu and rice bran oil

  • Tofu is richer in iron, calcium, selenium, phosphorus, zinc, magnesium, and vitamin B1, yet rice bran oil is richer in vitamin E and vitamin K.
  • Daily need coverage for vitamin E for rice bran oil is 215% higher.
  • Tofu contains less saturated Fat.
  • Rice bran oil has a lower glycemic index than tofu.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Oil, rice bran.

Infographic

Tofu vs Rice bran oil infographic
Infographic link

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.
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +7557.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Tofu
Tofu
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +322900%
Contains more Vitamin KVitamin K +929.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
4
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1992.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated Fat: Sat. Fat 0.691 g
Monounsaturated Fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
21% 42% 37%
Saturated Fat: Sat. Fat 19.7 g
Monounsaturated Fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +3621.6%
Contains more Poly. FatPolyunsaturated fat +1196.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Rice bran oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Tofu Rice bran oil Opinion
Calories 76kcal 884kcal Rice bran oil
Protein 8.08g 0g Tofu
Fats 4.78g 100g Rice bran oil
Vitamin C 0.1mg 0mg Tofu
Net carbs 1.57g 0g Tofu
Carbs 1.87g 0g Tofu
Magnesium 30mg 0mg Tofu
Calcium 350mg 0mg Tofu
Potassium 121mg 0mg Tofu
Iron 5.36mg 0.07mg Tofu
Sugar 0.62g 0g Rice bran oil
Fiber 0.3g 0g Tofu
Copper 0.193mg Tofu
Zinc 0.8mg 0mg Tofu
Phosphorus 97mg 0mg Tofu
Sodium 7mg 0mg Rice bran oil
Vitamin A 85IU 0IU Tofu
Vitamin E 0.01mg 32.3mg Rice bran oil
Manganese 0.605mg Tofu
Selenium 8.9µg 0µg Tofu
Vitamin B1 0.081mg 0mg Tofu
Vitamin B2 0.052mg 0mg Tofu
Vitamin B3 0.195mg 0mg Tofu
Vitamin B5 0.068mg 0mg Tofu
Vitamin B6 0.047mg 0mg Tofu
Vitamin K 2.4µg 24.7µg Rice bran oil
Folate 15µg 0µg Tofu
Choline 28.8mg Tofu
Saturated Fat 0.691g 19.7g Tofu
Monounsaturated Fat 1.056g 39.3g Rice bran oil
Polyunsaturated fat 2.699g 35g Rice bran oil
Tryptophan 0.12mg 0mg Tofu
Threonine 0.402mg 0mg Tofu
Isoleucine 0.435mg 0mg Tofu
Leucine 0.713mg 0mg Tofu
Lysine 0.452mg 0mg Tofu
Methionine 0.108mg 0mg Tofu
Phenylalanine 0.428mg 0mg Tofu
Valine 0.446mg 0mg Tofu
Histidine 0.221mg 0mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Rice bran oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
7%
Tofu
54%
Rice bran oil
Minerals Daily Need Coverage Score
59%
Tofu
0%
Rice bran oil

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 19.009g)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.