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Tofu vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between tofu and brown rice

  • Tofu is richer in iron, calcium, copper, and selenium, yet brown rice is richer in manganese, vitamin B3, vitamin B1, vitamin B5, vitamin B6, and fiber.
  • Daily need coverage for iron for tofu is 60% higher.
  • Tofu contains 117 times more calcium than brown rice. Tofu contains 350mg of calcium, while brown rice contains 3mg.
  • Tofu has a lower glycemic index than brown rice.

Food types used in this article are Tofu, raw, regular, prepared with calcium sulfate and Rice, brown, long-grain, cooked.

Infographic

Tofu vs Brown rice 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
6
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +11566.7%
Contains more PotassiumPotassium +40.7%
Contains more IronIron +857.1%
Contains more CopperCopper +82.1%
Contains more ZincZinc +12.7%
Contains more SeleniumSelenium +53.4%
Contains more MagnesiumMagnesium +30%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +61%
~equal in Phosphorus ~103mg

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
4
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% 0% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +1100%
Contains more FolateFolate +66.7%
Contains more CholineCholine +213%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin B1Vitamin B1 +119.8%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +1213.3%
Contains more Vitamin B5Vitamin B5 +458.8%
Contains more Vitamin B6Vitamin B6 +161.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Brown rice DV% diff.
Iron 5.36mg 0.56mg 60%
Calcium 350mg 3mg 35%
Polyunsaturated fat 2.699g 0.366g 16%
Manganese 0.605mg 0.974mg 16%
Vitamin B3 0.195mg 2.561mg 15%
Protein 8.08g 2.74g 11%
Starch 24.79g 10%
Copper 0.193mg 0.106mg 10%
Vitamin B1 0.081mg 0.178mg 8%
Carbs 1.87g 25.58g 8%
Fats 4.78g 0.97g 6%
Selenium 8.9µg 5.8µg 6%
Vitamin B5 0.068mg 0.38mg 6%
Vitamin B6 0.047mg 0.123mg 6%
Fiber 0.3g 1.6g 5%
Choline 28.8mg 9.2mg 4%
Vitamin K 2.4µg 0.2µg 2%
Folate 15µg 9µg 2%
Saturated fat 0.691g 0.26g 2%
Magnesium 30mg 39mg 2%
Monounsaturated fat 1.056g 0.369g 2%
Calories 76kcal 123kcal 2%
Vitamin B2 0.052mg 0.069mg 1%
Vitamin E 0.01mg 0.17mg 1%
Phosphorus 97mg 103mg 1%
Zinc 0.8mg 0.71mg 1%
Potassium 121mg 86mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 23.98g N/A
Sugar 0.62g 0.24g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.12mg 0.033mg 0%
Threonine 0.402mg 0.095mg 0%
Isoleucine 0.435mg 0.109mg 0%
Leucine 0.713mg 0.214mg 0%
Lysine 0.452mg 0.099mg 0%
Methionine 0.108mg 0.058mg 0%
Phenylalanine 0.428mg 0.133mg 0%
Valine 0.446mg 0.151mg 0%
Histidine 0.221mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +194.9%
Contains more FatsFats +392.8%
Contains more WaterWater +20.3%
Contains more OtherOther +63.6%
Contains more CarbsCarbs +1267.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +186.2%
Contains more Poly. FatPolyunsaturated fat +637.4%
Contains less Sat. FatSaturated fat -62.4%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.