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Tofu vs Wild rice - In-Depth Nutrition Comparison

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A recap on differences between Tofu and Wild rice

  • Tofu is higher in Iron and Calcium, yet Wild rice is higher in Phosphorus, Zinc, Vitamin B3, Copper, Magnesium, Manganese, Vitamin B6 and Fiber.
  • Wild rice covers your daily Phosphorus needs 48% more than Tofu.
  • Tofu contains 17 times more Calcium than Wild rice. While Tofu contains 350mg of Calcium, Wild rice contains only 21mg.

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

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Tofu vs Wild rice 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
2
:
Contains more Iron +173.5%
Contains more Calcium +1566.7%
Contains more Potassium +252.9%
Contains more Magnesium +490%
Contains more Copper +171.5%
Contains more Zinc +645%
Contains more Phosphorus +346.4%
Equal in Sodium - 7
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Contains more Iron +173.5%
Contains more Calcium +1566.7%
Contains more Potassium +252.9%
Contains more Magnesium +490%
Contains more Copper +171.5%
Contains more Zinc +645%
Contains more Phosphorus +346.4%
Equal in Sodium - 7

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 C +∞%
Contains more Vitamin A +347.4%
Contains more Vitamin K +26.3%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +3352.8%
Contains more Vitamin B5 +1479.4%
Contains more Vitamin B6 +731.9%
Contains more Folate +533.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +347.4%
Contains more Vitamin K +26.3%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +3352.8%
Contains more Vitamin B5 +1479.4%
Contains more Vitamin B6 +731.9%
Contains more Folate +533.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Tofu
39
Wild rice
Mineral Summary Score
58
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 the food
Protein
48%
Tofu
88%
Wild rice
Carbohydrates
2%
Tofu
75%
Wild rice
Fats
22%
Tofu
5%
Wild rice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tofu Wild rice
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.535g)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Sugars?
Tofu
Tofu contains less Sugars (difference - 1.88g)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tofu Wild rice Opinion
Calories 76 357 Wild rice
Protein 8.08 14.73 Wild rice
Fats 4.78 1.08 Tofu
Vitamin C 0.1 0 Tofu
Carbs 1.87 74.9 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 5.36 1.96 Tofu
Calcium 350 21 Tofu
Potassium 121 427 Wild rice
Magnesium 30 177 Wild rice
Sugars 0.62 2.5 Tofu
Fiber 0.3 6.2 Wild rice
Copper 0.193 0.524 Wild rice
Zinc 0.8 5.96 Wild rice
Starch
Phosphorus 97 433 Wild rice
Sodium 7 7
Vitamin A 85 19 Tofu
Vitamin E 0.01 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.081 0.115 Wild rice
Vitamin B2 0.052 0.262 Wild rice
Vitamin B3 0.195 6.733 Wild rice
Vitamin B5 0.068 1.074 Wild rice
Vitamin B6 0.047 0.391 Wild rice
Vitamin B12 0 0
Vitamin K 2.4 1.9 Tofu
Folate 15 95 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.691 0.156 Wild rice
Monounsaturated Fat 1.056 0.159 Tofu
Polyunsaturated fat 2.699 0.676 Tofu
Tryptophan 0.12 0.179 Wild rice
Threonine 0.402 0.469 Wild rice
Isoleucine 0.435 0.618 Wild rice
Leucine 0.713 1.018 Wild rice
Lysine 0.452 0.629 Wild rice
Methionine 0.108 0.438 Wild rice
Phenylalanine 0.428 0.721 Wild rice
Valine 0.446 0.858 Wild rice
Histidine 0.221 0.384 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.