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  6. Tofu yogurt vs. Brown rice

Tofu yogurt vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between tofu yogurt and brown rice

  • Tofu yogurt has more selenium, calcium, choline, and iron; however, brown rice is higher in vitamin B3, vitamin B1, phosphorus, vitamin B6, and fiber.
  • Brown rice covers your daily need for vitamin B3, 15% more than tofu yogurt.
  • Tofu yogurt has 39 times more calcium than brown rice. While tofu yogurt has 118mg of calcium, brown rice has only 3mg.

These are the specific foods used in this comparison Tofu yogurt and Rice, brown, long-grain, cooked.

Infographic

Tofu yogurt vs Brown 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3833.3%
Contains more IronIron +89.3%
Contains more SeleniumSelenium +124.1%
Contains more PotassiumPotassium +83%
Contains more CopperCopper +41.3%
Contains more ZincZinc +129%
Contains more PhosphorusPhosphorus +171.1%
Contains less SodiumSodium -88.6%
~equal in Magnesium ~39mg

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +82.4%
Contains more Vitamin KVitamin K +1650%
Contains more CholineCholine +426.1%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B2Vitamin B2 +245%
Contains more Vitamin B3Vitamin B3 +967.1%
Contains more Vitamin B6Vitamin B6 +515%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Brown rice DV% diff.
Manganese 0.974mg 42%
Vitamin B3 0.24mg 2.561mg 15%
Selenium 13µg 5.8µg 13%
Calcium 118mg 3mg 12%
Starch 24.79g 10%
Vitamin B1 0.06mg 0.178mg 10%
Phosphorus 38mg 103mg 9%
Vitamin B5 0.38mg 8%
Vitamin B6 0.02mg 0.123mg 8%
Choline 48.4mg 9.2mg 7%
Iron 1.06mg 0.56mg 6%
Fiber 0.2g 1.6g 6%
Zinc 0.31mg 0.71mg 4%
Vitamin B2 0.02mg 0.069mg 4%
Polyunsaturated fat 1.017g 0.366g 4%
Carbs 15.96g 25.58g 3%
Vitamin K 3.5µg 0.2µg 3%
Copper 0.075mg 0.106mg 3%
Vitamin C 2.5mg 0mg 3%
Protein 3.5g 2.74g 2%
Folate 6µg 9µg 1%
Calories 94kcal 123kcal 1%
Vitamin E 0.31mg 0.17mg 1%
Sodium 35mg 4mg 1%
Potassium 47mg 86mg 1%
Fats 1.8g 0.97g 1%
Net carbs 15.76g 23.98g N/A
Magnesium 40mg 39mg 0%
Sugar 1.24g 0.24g N/A
Vitamin A 2µg 0µg 0%
Saturated fat 0.259g 0.26g 0%
Monounsaturated fat 0.4g 0.369g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +27.7%
Contains more FatsFats +85.6%
Contains more OtherOther +181.8%
Contains more CarbsCarbs +60.3%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Poly. FatPolyunsaturated fat +177.9%
~equal in Saturated fat ~0.26g
~equal in Monounsaturated fat ~0.369g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.