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  6. Tofu vs. Rye

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
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
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
Tofu
2
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% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Rye
Rye
9
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1409.1%
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
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
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 Opinion
Calories 144kcal 338kcal Rye
Protein 17.27g 10.34g Tofu
Fats 8.72g 1.63g Tofu
Vitamin C 0.2mg 0mg Tofu
Net carbs 0.48g 60.76g Rye
Carbs 2.78g 75.86g Rye
Magnesium 58mg 110mg Rye
Calcium 683mg 24mg Tofu
Potassium 237mg 510mg Rye
Iron 2.66mg 2.63mg Tofu
Sugar 0.98g Tofu
Fiber 2.3g 15.1g Rye
Copper 0.378mg 0.367mg Tofu
Zinc 1.57mg 2.65mg Rye
Phosphorus 190mg 332mg Rye
Sodium 14mg 2mg Rye
Vitamin A 166IU 11IU Tofu
Vitamin A 1µg Rye
Vitamin E 0.85mg Rye
Manganese 1.181mg 2.577mg Rye
Selenium 17.4µg 13.9µg 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
Vitamin K 5.9µg Rye
Folate 29µg 38µg Rye
Choline 30.4mg Rye
Saturated Fat 1.261g 0.197g Rye
Monounsaturated Fat 1.925g 0.208g Tofu
Polyunsaturated fat 4.921g 0.767g Tofu
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
Fructose 0.11g Rye

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
10%
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.