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  6. Tofu vs. Wild rice

Tofu vs. Wild rice — In-Depth Nutrition Comparison

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A recap on the differences between tofu and wild rice

  • Tofu is higher in calcium, manganese, selenium, copper, iron, phosphorus, vitamin B1, and magnesium, yet wild rice is higher in vitamin B3.
  • Tofu covers your daily calcium needs 68% more than wild rice.
  • Tofu contains 26 times more saturated fat than wild rice. While tofu contains 1.261g of saturated fat, wild rice contains only 0.049g.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Tofu, raw, firm, prepared with calcium sulfate and Wild rice, cooked.

Infographic

Tofu vs Wild 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +134.7%
Contains more IronIron +343.3%
Contains more CopperCopper +212.4%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +131.7%
Contains more ManganeseManganese +318.8%
Contains more SeleniumSelenium +2075%
Contains less SodiumSodium -78.6%

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
4
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more FolateFolate +11.5%
Contains more Vitamin B3Vitamin B3 +237.8%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +46.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu Wild rice DV% diff.
Calcium 683mg 3mg 68%
Manganese 1.181mg 0.282mg 39%
Polyunsaturated fat 4.921g 0.213g 31%
Selenium 17.4µg 0.8µg 30%
Copper 0.378mg 0.121mg 29%
Protein 17.27g 3.99g 27%
Iron 2.66mg 0.6mg 26%
Phosphorus 190mg 82mg 15%
Fats 8.72g 0.34g 13%
Vitamin B1 0.158mg 0.052mg 9%
Magnesium 58mg 32mg 6%
Carbs 2.78g 21.34g 6%
Saturated fat 1.261g 0.049g 6%
Vitamin B3 0.381mg 1.287mg 6%
Monounsaturated fat 1.925g 0.05g 5%
Potassium 237mg 101mg 4%
Vitamin B6 0.092mg 0.135mg 3%
Calories 144kcal 101kcal 2%
Fiber 2.3g 1.8g 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Zinc 1.57mg 1.34mg 2%
Folate 29µg 26µg 1%
Vitamin B2 0.102mg 0.087mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 0.48g 19.54g N/A
Sugar 0.73g N/A
Sodium 14mg 3mg 0%
Vitamin B5 0.133mg 0.154mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.235mg 0.049mg 0%
Threonine 0.785mg 0.127mg 0%
Isoleucine 0.849mg 0.167mg 0%
Leucine 1.392mg 0.276mg 0%
Lysine 0.883mg 0.17mg 0%
Methionine 0.211mg 0.119mg 0%
Phenylalanine 0.835mg 0.195mg 0%
Valine 0.87mg 0.232mg 0%
Histidine 0.431mg 0.104mg 0%
Fructose 0.2g 0%

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +332.8%
Contains more FatsFats +2464.7%
Contains more OtherOther +250%
Contains more CarbsCarbs +667.6%
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +3750%
Contains more Poly. FatPolyunsaturated fat +2210.3%
Contains less Sat. FatSaturated fat -96.1%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.