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  6. Tofu yogurt vs. Rice

Tofu yogurt vs. Rice — In-Depth Nutrition Comparison

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Differences between tofu yogurt and rice

  • Tofu yogurt has more calcium, selenium, choline, magnesium, and polyunsaturated fat, while rice has more folate, vitamin B1, vitamin B3, and vitamin B6.
  • Rice's daily need coverage for folate is 13% higher.
  • Rice contains 23 times less choline than tofu yogurt. Tofu yogurt contains 48.4mg of choline, while rice contains 2.1mg.

The food types used in this comparison are Tofu yogurt and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Tofu yogurt vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +233.3%
Contains more CalciumCalcium +1080%
Contains more PotassiumPotassium +34.3%
Contains more SeleniumSelenium +73.3%
Contains more IronIron +13.2%
Contains more ZincZinc +58.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -97.1%
~equal in Copper ~0.069mg

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.
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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Rice
Rice
5
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2204.8%
Contains more Vitamin B1Vitamin B1 +171.7%
Contains more Vitamin B3Vitamin B3 +515%
Contains more Vitamin B6Vitamin B6 +365%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Rice DV% diff.
Manganese 0.472mg 21%
Folate 6µg 58µg 13%
Calcium 118mg 10mg 11%
Selenium 13µg 7.5µg 10%
Vitamin B1 0.06mg 0.163mg 9%
Choline 48.4mg 2.1mg 8%
Vitamin B5 0.39mg 8%
Vitamin B3 0.24mg 1.476mg 8%
Magnesium 40mg 12mg 7%
Polyunsaturated fat 1.017g 0.076g 6%
Vitamin B6 0.02mg 0.093mg 6%
Carbs 15.96g 28.17g 4%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 0µg 3%
Vitamin E 0.31mg 0.04mg 2%
Protein 3.5g 2.69g 2%
Calories 94kcal 130kcal 2%
Fats 1.8g 0.28g 2%
Zinc 0.31mg 0.49mg 2%
Iron 1.06mg 1.2mg 2%
Saturated fat 0.259g 0.077g 1%
Phosphorus 38mg 43mg 1%
Vitamin B2 0.02mg 0.013mg 1%
Copper 0.075mg 0.069mg 1%
Fiber 0.2g 0.4g 1%
Sodium 35mg 1mg 1%
Monounsaturated fat 0.4g 0.088g 1%
Net carbs 15.76g 27.77g N/A
Potassium 47mg 35mg 0%
Sugar 1.24g 0.05g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +30.1%
Contains more FatsFats +542.9%
Contains more WaterWater +13.2%
Contains more OtherOther +195.2%
Contains more CarbsCarbs +76.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +354.5%
Contains more Poly. FatPolyunsaturated fat +1238.2%
Contains less Sat. FatSaturated fat -70.3%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.