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  6. Tofu vs. Wild rice raw

Tofu vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between tofu and wild rice raw

  • Tofu is higher in iron and calcium, yet wild rice raw is higher in phosphorus, zinc, vitamin B3, copper, magnesium, manganese, vitamin B6, and fiber.
  • Wild rice raw covers your daily phosphorus needs 48% more than tofu.
  • Tofu contains 17 times more calcium than wild rice raw. While tofu contains 350mg of calcium, wild rice raw contains only 21mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, regular, prepared with calcium sulfate and Wild rice, raw.

Infographic

Tofu vs Wild rice raw 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
3
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1566.7%
Contains more IronIron +173.5%
Contains more SeleniumSelenium +217.9%
Contains more MagnesiumMagnesium +490%
Contains more PotassiumPotassium +252.9%
Contains more CopperCopper +171.5%
Contains more ZincZinc +645%
Contains more PhosphorusPhosphorus +346.4%
Contains more ManganeseManganese +119.7%
~equal in Sodium ~7mg

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
2
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +403.8%
Contains more Vitamin B3Vitamin B3 +3352.8%
Contains more Vitamin B5Vitamin B5 +1479.4%
Contains more Vitamin B6Vitamin B6 +731.9%
Contains more FolateFolate +533.3%
Contains more CholineCholine +21.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +342.6%
Contains more WaterWater +989.6%
Contains more ProteinProtein +82.3%
Contains more CarbsCarbs +3905.3%
Contains more OtherOther +112.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +564.2%
Contains more Poly. FatPolyunsaturated fat +299.3%
Contains less Sat. FatSaturated fat -77.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Wild rice raw DV% diff.
Phosphorus 97mg 433mg 48%
Zinc 0.8mg 5.96mg 47%
Iron 5.36mg 1.96mg 43%
Vitamin B3 0.195mg 6.733mg 41%
Copper 0.193mg 0.524mg 37%
Magnesium 30mg 177mg 35%
Calcium 350mg 21mg 33%
Manganese 0.605mg 1.329mg 31%
Vitamin B6 0.047mg 0.391mg 26%
Carbs 1.87g 74.9g 24%
Fiber 0.3g 6.2g 24%
Folate 15µg 95µg 20%
Vitamin B5 0.068mg 1.074mg 20%
Vitamin B2 0.052mg 0.262mg 16%
Calories 76kcal 357kcal 14%
Polyunsaturated fat 2.699g 0.676g 13%
Protein 8.08g 14.73g 13%
Selenium 8.9µg 2.8µg 11%
Potassium 121mg 427mg 9%
Fats 4.78g 1.08g 6%
Vitamin E 0.01mg 0.82mg 5%
Vitamin B1 0.081mg 0.115mg 3%
Saturated fat 0.691g 0.156g 2%
Monounsaturated fat 1.056g 0.159g 2%
Choline 28.8mg 35mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 68.7g N/A
Sugar 0.62g 2.5g N/A
Sodium 7mg 7mg 0%
Vitamin A 1µg 0%
Vitamin K 2.4µg 1.9µg 0%
Tryptophan 0.12mg 0.179mg 0%
Threonine 0.402mg 0.469mg 0%
Isoleucine 0.435mg 0.618mg 0%
Leucine 0.713mg 1.018mg 0%
Lysine 0.452mg 0.629mg 0%
Methionine 0.108mg 0.438mg 0%
Phenylalanine 0.428mg 0.721mg 0%
Valine 0.446mg 0.858mg 0%
Histidine 0.221mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Wild rice raw
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
6%
Tofu
37%
Wild rice raw
Minerals Daily Need Coverage Score
59%
Tofu
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.535g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.