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  6. Tofu vs. Brown rice

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 for 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.
  • The glycemic index of brown rice is higher.

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
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 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +175.6%
Contains more IronIron +375%
Contains more CopperCopper +256.6%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +84.5%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
3
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 B2Vitamin B2 +47.8%
Contains more FolateFolate +222.2%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +572.2%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +33.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +530.3%
Contains more FatsFats +799%
Contains more OtherOther +218.2%
Contains more CarbsCarbs +820.1%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 +421.7%
Contains more Poly. FatPolyunsaturated fat +1244.5%
Contains less Sat. FatSaturated fat -79.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tofu Brown rice DV% diff.
Calcium 683mg 3mg 68%
Copper 0.378mg 0.106mg 30%
Polyunsaturated fat 4.921g 0.366g 30%
Protein 17.27g 2.74g 29%
Iron 2.66mg 0.56mg 26%
Selenium 17.4µg 5.8µg 21%
Vitamin B3 0.381mg 2.561mg 14%
Fats 8.72g 0.97g 12%
Phosphorus 190mg 103mg 12%
Starch 24.79g 10%
Manganese 1.181mg 0.974mg 9%
Carbs 2.78g 25.58g 8%
Zinc 1.57mg 0.71mg 8%
Folate 29µg 9µg 5%
Vitamin B5 0.133mg 0.38mg 5%
Magnesium 58mg 39mg 5%
Saturated fat 1.261g 0.26g 5%
Potassium 237mg 86mg 4%
Monounsaturated fat 1.925g 0.369g 4%
Fiber 2.3g 1.6g 3%
Vitamin B2 0.102mg 0.069mg 3%
Vitamin B6 0.092mg 0.123mg 2%
Choline 9.2mg 2%
Vitamin B1 0.158mg 0.178mg 2%
Calories 144kcal 123kcal 1%
Vitamin E 0.17mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 23.98g N/A
Sugar 0.24g N/A
Sodium 14mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.235mg 0.033mg 0%
Threonine 0.785mg 0.095mg 0%
Isoleucine 0.849mg 0.109mg 0%
Leucine 1.392mg 0.214mg 0%
Lysine 0.883mg 0.099mg 0%
Methionine 0.211mg 0.058mg 0%
Phenylalanine 0.835mg 0.133mg 0%
Valine 0.87mg 0.151mg 0%
Histidine 0.431mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Tofu
13%
Brown rice
Minerals Daily Need Coverage Score
87%
Tofu
32%
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 is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.