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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.5 g
Fats:
1.8 g
Carbs:
15.96 g
Water:
77.5 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.4 g
Polyunsaturated fat:
Poly. Fat
1.017 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
13%
Minerals Daily Need Coverage Score
23%
32%
Comparison summary
Which food is lower in Saturated fat?
Tofu yogurt is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Tofu yogurt is lower in glycemic index (difference - 66)
Which food is cheaper?
Tofu yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 31mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.