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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 for calcium, 66% more than rye.
  • Rye has a higher glycemic index (34) than tofu (15).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
2
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%
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +2745.8%
Contains more SeleniumSelenium +25.2%
Contains more MagnesiumMagnesium +89.7%
Contains more PotassiumPotassium +115.2%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +118.2%
~equal in Iron ~2.63mg
~equal in Copper ~0.367mg

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
1
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%
Rye
Rye
10
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% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B3Vitamin B3 +1020.7%
Contains more Vitamin B5Vitamin B5 +994.7%
Contains more Vitamin B6Vitamin B6 +219.6%
Contains more FolateFolate +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +67%
Contains more FatsFats +435%
Contains more WaterWater +558.8%
Contains more CarbsCarbs +2628.8%
Contains more OtherOther +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +825.5%
Contains more Poly. FatPolyunsaturated fat +541.6%
Contains less Sat. FatSaturated fat -84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu 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 DV% diff.
Calcium 683mg 24mg 66%
Manganese 1.181mg 2.577mg 61%
Fiber 2.3g 15.1g 51%
Polyunsaturated fat 4.921g 0.767g 28%
Vitamin B5 0.133mg 1.456mg 26%
Carbs 2.78g 75.86g 24%
Vitamin B3 0.381mg 4.27mg 24%
Phosphorus 190mg 332mg 20%
Vitamin B6 0.092mg 0.294mg 16%
Protein 17.27g 10.34g 14%
Vitamin B1 0.158mg 0.316mg 13%
Magnesium 58mg 110mg 12%
Fats 8.72g 1.63g 11%
Vitamin B2 0.102mg 0.251mg 11%
Calories 144kcal 338kcal 10%
Zinc 1.57mg 2.65mg 10%
Potassium 237mg 510mg 8%
Vitamin E 0.85mg 6%
Selenium 17.4µg 13.9µg 6%
Choline 30.4mg 6%
Saturated fat 1.261g 0.197g 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 1.925g 0.208g 4%
Folate 29µg 38µg 2%
Sodium 14mg 2mg 1%
Copper 0.378mg 0.367mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 60.76g N/A
Iron 2.66mg 2.63mg 0%
Sugar 0.98g N/A
Vitamin A 1µg 0%
Tryptophan 0.235mg 0.108mg 0%
Threonine 0.785mg 0.289mg 0%
Isoleucine 0.849mg 0.208mg 0%
Leucine 1.392mg 0.563mg 0%
Lysine 0.883mg 0.286mg 0%
Methionine 0.211mg 0.153mg 0%
Phenylalanine 0.835mg 0.435mg 0%
Valine 0.87mg 0.317mg 0%
Histidine 0.431mg 0.189mg 0%
Fructose 0.11g 0%

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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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
35%
Rye
Minerals Daily Need Coverage Score
87%
Tofu
98%
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

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. 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.