Tofu vs. Rye — In-Depth Nutrition Comparison
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How are tofu and rye different?
- Tofu is higher in iron and calcium; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, vitamin B3, vitamin B1, copper, and magnesium.
- Daily need coverage for manganese for rye is 86% higher.
- Tofu contains 15 times more calcium than rye. While tofu contains 350mg of calcium, rye contains only 24mg.
- Tofu has a lower glycemic index (15) than rye (34).
Tofu, raw, regular, prepared with calcium sulfate and Rye grain 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 CalciumCalcium | +1358.3% |
| Contains more IronIron | +103.8% |
| 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% |
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 CVitamin C | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.605mg | 2.577mg | 86% |
| Fiber | 0.3g | 15.1g | 59% |
| Iron | 5.36mg | 2.63mg | 34% |
| Phosphorus | 97mg | 332mg | 34% |
| Calcium | 350mg | 24mg | 33% |
| Vitamin B5 | 0.068mg | 1.456mg | 28% |
| Carbs | 1.87g | 75.86g | 25% |
| Vitamin B3 | 0.195mg | 4.27mg | 25% |
| Vitamin B1 | 0.081mg | 0.316mg | 20% |
| Vitamin B6 | 0.047mg | 0.294mg | 19% |
| Magnesium | 30mg | 110mg | 19% |
| Copper | 0.193mg | 0.367mg | 19% |
| Zinc | 0.8mg | 2.65mg | 17% |
| Vitamin B2 | 0.052mg | 0.251mg | 15% |
| Polyunsaturated fat | 2.699g | 0.767g | 13% |
| Calories | 76kcal | 338kcal | 13% |
| Potassium | 121mg | 510mg | 11% |
| Selenium | 8.9µg | 13.9µg | 9% |
| Folate | 15µg | 38µg | 6% |
| Vitamin E | 0.01mg | 0.85mg | 6% |
| Protein | 8.08g | 10.34g | 5% |
| Fats | 4.78g | 1.63g | 5% |
| Vitamin K | 2.4µg | 5.9µg | 3% |
| Saturated fat | 0.691g | 0.197g | 2% |
| Monounsaturated fat | 1.056g | 0.208g | 2% |
| Vitamin C | 0.1mg | 0mg | 0% |
| Net carbs | 1.57g | 60.76g | N/A |
| Sugar | 0.62g | 0.98g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Choline | 28.8mg | 30.4mg | 0% |
| Tryptophan | 0.12mg | 0.108mg | 0% |
| Threonine | 0.402mg | 0.289mg | 0% |
| Isoleucine | 0.435mg | 0.208mg | 0% |
| Leucine | 0.713mg | 0.563mg | 0% |
| Lysine | 0.452mg | 0.286mg | 0% |
| Methionine | 0.108mg | 0.153mg | 0% |
| Phenylalanine | 0.428mg | 0.435mg | 0% |
| Valine | 0.446mg | 0.317mg | 0% |
| Histidine | 0.221mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +193.3% |
| Contains more WaterWater | +697.6% |
| Contains more ProteinProtein | +28% |
| Contains more CarbsCarbs | +3956.7% |
| Contains more OtherOther | +118.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +407.7% |
| Contains more Poly. FatPolyunsaturated fat | +251.9% |
| Contains less Sat. FatSaturated fat | -71.5% |