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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 of 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% 2% 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu yogurt Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tofu yogurt Brown rice Opinion
Calories 94kcal 123kcal Brown rice
Protein 3.5g 2.74g Tofu yogurt
Fats 1.8g 0.97g Tofu yogurt
Vitamin C 2.5mg 0mg Tofu yogurt
Net carbs 15.76g 23.98g Brown rice
Carbs 15.96g 25.58g Brown rice
Magnesium 40mg 39mg Tofu yogurt
Calcium 118mg 3mg Tofu yogurt
Potassium 47mg 86mg Brown rice
Iron 1.06mg 0.56mg Tofu yogurt
Sugar 1.24g 0.24g Brown rice
Fiber 0.2g 1.6g Brown rice
Copper 0.075mg 0.106mg Brown rice
Zinc 0.31mg 0.71mg Brown rice
Starch 24.79g Brown rice
Phosphorus 38mg 103mg Brown rice
Sodium 35mg 4mg Brown rice
Vitamin A 33IU 0IU Tofu yogurt
Vitamin A 2µg 0µg Tofu yogurt
Vitamin E 0.31mg 0.17mg Tofu yogurt
Manganese 0.974mg Brown rice
Selenium 13µg 5.8µg Tofu yogurt
Vitamin B1 0.06mg 0.178mg Brown rice
Vitamin B2 0.02mg 0.069mg Brown rice
Vitamin B3 0.24mg 2.561mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.02mg 0.123mg Brown rice
Vitamin K 3.5µg 0.2µg Tofu yogurt
Folate 6µg 9µg Brown rice
Choline 48.4mg 9.2mg Tofu yogurt
Saturated Fat 0.259g 0.26g Tofu yogurt
Monounsaturated Fat 0.4g 0.369g Tofu yogurt
Polyunsaturated fat 1.017g 0.366g Tofu yogurt
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tofu yogurt Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Tofu yogurt
13%
Brown rice
Minerals Daily Need Coverage Score
23%
Tofu yogurt
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 66)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Brown rice
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.

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.