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Tofu vs Rye - In-Depth Nutrition Comparison

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How are Tofu and Rye different?

  • Tofu is richer in Calcium, while Rye is higher in Manganese, Fiber, Vitamin B5, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B1, Magnesium, and Vitamin B2.
  • Tofu covers your daily need of Calcium 66% more than Rye.

Tofu, raw, firm, prepared with calcium sulfate and Rye grain types were used in this article.

Infographic

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
3
:
5
Rye
Contains more Calcium +2745.8%
Contains more Magnesium +89.7%
Contains more Phosphorus +74.7%
Contains more Potassium +115.2%
Contains less Sodium -85.7%
Contains more Zinc +68.8%
Equal in Iron - 2.63
Equal in Copper - 0.367
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +2745.8%
Contains more Magnesium +89.7%
Contains more Phosphorus +74.7%
Contains more Potassium +115.2%
Contains less Sodium -85.7%
Contains more Zinc +68.8%
Equal in Iron - 2.63
Equal in Copper - 0.367

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 A +1409.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +1020.7%
Contains more Vitamin B5 +994.7%
Contains more Vitamin B6 +219.6%
Contains more Folate +31%
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +1409.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +146.1%
Contains more Vitamin B3 +1020.7%
Contains more Vitamin B5 +994.7%
Contains more Vitamin B6 +219.6%
Contains more Folate +31%

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

All nutrients comparison - raw data values

Nutrient Tofu Rye Opinion
Net carbs 0.48g 60.76g Rye
Protein 17.27g 10.34g Tofu
Fats 8.72g 1.63g Tofu
Carbs 2.78g 75.86g Rye
Calories 144kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Tofu
Fiber 2.3g 15.1g Rye
Calcium 683mg 24mg Tofu
Iron 2.66mg 2.63mg Tofu
Magnesium 58mg 110mg Rye
Phosphorus 190mg 332mg Rye
Potassium 237mg 510mg Rye
Sodium 14mg 2mg Rye
Zinc 1.57mg 2.65mg Rye
Copper 0.378mg 0.367mg Tofu
Vitamin A 166IU 11IU Tofu
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.316mg Rye
Vitamin B2 0.102mg 0.251mg Rye
Vitamin B3 0.381mg 4.27mg Rye
Vitamin B5 0.133mg 1.456mg Rye
Vitamin B6 0.092mg 0.294mg Rye
Folate 29µg 38µg Rye
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan 0.235mg 0.108mg Tofu
Threonine 0.785mg 0.289mg Tofu
Isoleucine 0.849mg 0.208mg Tofu
Leucine 1.392mg 0.563mg Tofu
Lysine 0.883mg 0.286mg Tofu
Methionine 0.211mg 0.153mg Tofu
Phenylalanine 0.835mg 0.435mg Tofu
Valine 0.87mg 0.317mg Tofu
Histidine 0.431mg 0.189mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 1.261g 0.197g Rye
Monounsaturated Fat 1.925g 0.208g Tofu
Polyunsaturated fat 4.921g 0.767g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu Rye
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
36
Rye
Mineral Summary Score
77
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
104%
Tofu
62%
Rye
Carbohydrates
3%
Tofu
76%
Rye
Fats
40%
Tofu
8%
Rye

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 0.98g)
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 - 12mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.064g)
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.

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. 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.