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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 from Rye is 86% higher.
  • Tofu contains 15 times more Calcium than Rye. While Tofu contains 350mg of Calcium, Rye contains only 24mg.

Tofu, raw, regular, prepared with calcium sulfate and Rye grain are the varieties used in this article.

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Tofu vs Rye 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
Tofu
2
:
6
Rye
Contains more Iron +103.8%
Contains more Calcium +1358.3%
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +103.8%
Contains more Calcium +1358.3%
Contains more Potassium +321.5%
Contains more Magnesium +266.7%
Contains more Copper +90.2%
Contains more Zinc +231.3%
Contains more Phosphorus +242.3%
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
2
:
8
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Folate +153.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +672.7%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +290.1%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +2089.7%
Contains more Vitamin B5 +2041.2%
Contains more Vitamin B6 +525.5%
Contains more Vitamin K +145.8%
Contains more Folate +153.3%

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
6
Tofu
36
Rye
Mineral Summary Score
58
Tofu
71
Rye

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
48%
Tofu
62%
Rye
Carbohydrates
2%
Tofu
76%
Rye
Fats
22%
Tofu
8%
Rye

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 Rye
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 19)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.494g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Tofu Rye Opinion
Calories 76 338 Rye
Protein 8.08 10.34 Rye
Fats 4.78 1.63 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 2.63 Tofu
Calcium 350 24 Tofu
Potassium 121 510 Rye
Magnesium 30 110 Rye
Sugar 0.62 0.98 Tofu
Fiber 0.3 15.1 Rye
Copper 0.193 0.367 Rye
Zinc 0.8 2.65 Rye
Starch
Phosphorus 97 332 Rye
Sodium 7 2 Rye
Vitamin A 85 11 Tofu
Vitamin E 0.01 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.081 0.316 Rye
Vitamin B2 0.052 0.251 Rye
Vitamin B3 0.195 4.27 Rye
Vitamin B5 0.068 1.456 Rye
Vitamin B6 0.047 0.294 Rye
Vitamin B12 0 0
Vitamin K 2.4 5.9 Rye
Folate 15 38 Rye
Trans Fat 0 0
Saturated Fat 0.691 0.197 Rye
Monounsaturated Fat 1.056 0.208 Tofu
Polyunsaturated fat 2.699 0.767 Tofu
Tryptophan 0.12 0.108 Tofu
Threonine 0.402 0.289 Tofu
Isoleucine 0.435 0.208 Tofu
Leucine 0.713 0.563 Tofu
Lysine 0.452 0.286 Tofu
Methionine 0.108 0.153 Rye
Phenylalanine 0.428 0.435 Rye
Valine 0.446 0.317 Tofu
Histidine 0.221 0.189 Tofu
Fructose 0.11 Rye

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/172476/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.