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Tofu vs Brown rice - In-Depth Nutrition Comparison

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Summary of differences between Tofu and Brown rice

  • Tofu has more Calcium, Copper, Iron, Selenium, Phosphorus, Manganese, and Zinc, however Brown rice is higher in Vitamin B3.
  • Tofu covers your daily need of Calcium 68% more than Brown rice.
  • Tofu has 5 times more Saturated Fat than Brown rice. While Tofu has 1.261g of Saturated Fat, Brown rice has only 0.26g.

These are the specific foods used in this comparison Tofu, raw, firm, prepared with calcium sulfate and Rice, brown, long-grain, cooked.

Infographic

Tofu vs Brown rice infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%
Contains less Sodium -71.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +22666.7%
Contains more Iron +375%
Contains more Magnesium +48.7%
Contains more Phosphorus +84.5%
Contains more Potassium +175.6%
Contains more Zinc +121.1%
Contains more Copper +256.6%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +47.8%
Contains more Folate +222.2%
Contains more Vitamin B1 +12.7%
Contains more Vitamin B3 +572.2%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +33.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Brown rice
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu Brown rice Opinion
Net carbs 0.48g 23.98g Brown rice
Protein 17.27g 2.74g Tofu
Fats 8.72g 0.97g Tofu
Carbs 2.78g 25.58g Brown rice
Calories 144kcal 123kcal Tofu
Starch g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Tofu
Fiber 2.3g 1.6g Tofu
Calcium 683mg 3mg Tofu
Iron 2.66mg 0.56mg Tofu
Magnesium 58mg 39mg Tofu
Phosphorus 190mg 103mg Tofu
Potassium 237mg 86mg Tofu
Sodium 14mg 4mg Brown rice
Zinc 1.57mg 0.71mg Tofu
Copper 0.378mg 0.106mg Tofu
Vitamin A 166IU 0IU Tofu
Vitamin E mg 0.17mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.178mg Brown rice
Vitamin B2 0.102mg 0.069mg Tofu
Vitamin B3 0.381mg 2.561mg Brown rice
Vitamin B5 0.133mg 0.38mg Brown rice
Vitamin B6 0.092mg 0.123mg Brown rice
Folate 29µg 9µg Tofu
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Brown rice
Tryptophan 0.235mg 0.033mg Tofu
Threonine 0.785mg 0.095mg Tofu
Isoleucine 0.849mg 0.109mg Tofu
Leucine 1.392mg 0.214mg Tofu
Lysine 0.883mg 0.099mg Tofu
Methionine 0.211mg 0.058mg Tofu
Phenylalanine 0.835mg 0.133mg Tofu
Valine 0.87mg 0.151mg Tofu
Histidine 0.431mg 0.066mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.26g Brown rice
Monounsaturated Fat 1.925g 0.369g Tofu
Polyunsaturated fat 4.921g 0.366g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Tofu
14
Brown rice
Mineral Summary Score
77
Tofu
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
104%
Tofu
16%
Brown rice
Carbohydrates
3%
Tofu
26%
Brown rice
Fats
40%
Tofu
4%
Brown rice

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 51)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $2)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 1.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.