Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Tofu vs Wild rice - In-Depth Nutrition Comparison

Compare

The main differences between Tofu and Wild rice

  • Tofu is richer in Calcium, and Selenium, yet Wild rice is richer in Zinc, Vitamin B3, Phosphorus, Magnesium, Vitamin B6, Vitamin B5, Folate, and Copper.
  • Daily need coverage for Calcium from Tofu is 66% higher.
  • Tofu contains 6 times more Selenium than Wild rice. Tofu contains 17.4µg of Selenium, while Wild rice contains 2.8µg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tofu
2
:
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Magnesium +205.2%
Contains more Phosphorus +127.9%
Contains more Potassium +80.2%
Contains less Sodium -50%
Contains more Zinc +279.6%
Contains more Copper +38.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Magnesium +205.2%
Contains more Phosphorus +127.9%
Contains more Potassium +80.2%
Contains less Sodium -50%
Contains more Zinc +279.6%
Contains more Copper +38.6%

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
3
:
Contains more Vitamin A +773.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +1667.2%
Contains more Vitamin B5 +707.5%
Contains more Vitamin B6 +325%
Contains more Folate +227.6%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +773.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +1667.2%
Contains more Vitamin B5 +707.5%
Contains more Vitamin B6 +325%
Contains more Folate +227.6%

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

All nutrients comparison - raw data values

Nutrient Tofu Wild rice Opinion
Net carbs 0.48g 68.7g Wild rice
Protein 17.27g 14.73g Tofu
Fats 8.72g 1.08g Tofu
Carbs 2.78g 74.9g Wild rice
Calories 144kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Tofu
Fiber 2.3g 6.2g Wild rice
Calcium 683mg 21mg Tofu
Iron 2.66mg 1.96mg Tofu
Magnesium 58mg 177mg Wild rice
Phosphorus 190mg 433mg Wild rice
Potassium 237mg 427mg Wild rice
Sodium 14mg 7mg Wild rice
Zinc 1.57mg 5.96mg Wild rice
Copper 0.378mg 0.524mg Wild rice
Vitamin A 166IU 19IU Tofu
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.115mg Tofu
Vitamin B2 0.102mg 0.262mg Wild rice
Vitamin B3 0.381mg 6.733mg Wild rice
Vitamin B5 0.133mg 1.074mg Wild rice
Vitamin B6 0.092mg 0.391mg Wild rice
Folate 29µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.235mg 0.179mg Tofu
Threonine 0.785mg 0.469mg Tofu
Isoleucine 0.849mg 0.618mg Tofu
Leucine 1.392mg 1.018mg Tofu
Lysine 0.883mg 0.629mg Tofu
Methionine 0.211mg 0.438mg Wild rice
Phenylalanine 0.835mg 0.721mg Tofu
Valine 0.87mg 0.858mg Tofu
Histidine 0.431mg 0.384mg Tofu
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 1.261g 0.156g Wild rice
Monounsaturated Fat 1.925g 0.159g Tofu
Polyunsaturated fat 4.921g 0.676g Tofu

Which food is preferable for your diet?

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

People also compare

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
39
Wild rice
Mineral Summary Score
77
Tofu
96
Wild rice

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
88%
Wild rice
Carbohydrates
3%
Tofu
75%
Wild rice
Fats
40%
Tofu
5%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.105g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.