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  6. Tofu vs. Wild rice raw

Tofu vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between Tofu and Wild rice raw

  • Tofu is richer in Calcium, and Selenium, yet Wild rice raw 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 raw. Tofu contains 17.4µg of Selenium, while Wild rice raw 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 raw 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
3
:
7
Wild rice raw
Wild rice raw
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Selenium +521.4%
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%
Contains more Manganese +12.5%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Selenium +521.4%
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%
Contains more Manganese +12.5%

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
3
:
7
Wild rice raw
Wild rice raw
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%
Tofu
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%
Wild rice raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +17.2%
Contains more Fats +707.4%
Contains more Water +799.9%
Contains more Carbs +2594.2%
Equal in Other - 1.53
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +17.2%
Contains more Fats +707.4%
Contains more Water +799.9%
Contains more Carbs +2594.2%
Equal in Other - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1110.7%
Contains more Polyunsaturated fat +628%
Contains less Saturated Fat -87.6%
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1110.7%
Contains more Polyunsaturated fat +628%
Contains less Saturated Fat -87.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Wild rice raw
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 raw Opinion
Net carbs 0.48g 68.7g Wild rice raw
Protein 17.27g 14.73g Tofu
Fats 8.72g 1.08g Tofu
Carbs 2.78g 74.9g Wild rice raw
Calories 144kcal 357kcal Wild rice raw
Sugar 2.5g Tofu
Fiber 2.3g 6.2g Wild rice raw
Calcium 683mg 21mg Tofu
Iron 2.66mg 1.96mg Tofu
Magnesium 58mg 177mg Wild rice raw
Phosphorus 190mg 433mg Wild rice raw
Potassium 237mg 427mg Wild rice raw
Sodium 14mg 7mg Wild rice raw
Zinc 1.57mg 5.96mg Wild rice raw
Copper 0.378mg 0.524mg Wild rice raw
Manganese 1.181mg 1.329mg Wild rice raw
Selenium 17.4µg 2.8µg Tofu
Vitamin A 166IU 19IU Tofu
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin C 0.2mg 0mg Tofu
Vitamin B1 0.158mg 0.115mg Tofu
Vitamin B2 0.102mg 0.262mg Wild rice raw
Vitamin B3 0.381mg 6.733mg Wild rice raw
Vitamin B5 0.133mg 1.074mg Wild rice raw
Vitamin B6 0.092mg 0.391mg Wild rice raw
Folate 29µg 95µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
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 raw
Phenylalanine 0.835mg 0.721mg Tofu
Valine 0.87mg 0.858mg Tofu
Histidine 0.431mg 0.384mg Tofu
Saturated Fat 1.261g 0.156g Wild rice raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
11%
Tofu
39%
Wild rice raw
Minerals Daily Need Coverage Score
87%
Tofu
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.105g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw 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

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 raw - 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.