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  6. Tofu yogurt vs. Rye

Tofu yogurt vs. Rye — In-Depth Nutrition Comparison

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How are tofu yogurt and rye different?

  • Rye is higher than tofu yogurt in fiber, phosphorus, copper, vitamin B3, vitamin B1, zinc, vitamin B6, carbs, iron, and vitamin B2.
  • Rye covers your daily need for fiber 60% more than tofu yogurt.

Tofu yogurt and Rye grain types were used in this article.

Infographic

Tofu yogurt vs Rye infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +391.7%
Contains more MagnesiumMagnesium +175%
Contains more PotassiumPotassium +985.1%
Contains more IronIron +148.1%
Contains more CopperCopper +389.3%
Contains more ZincZinc +754.8%
Contains more PhosphorusPhosphorus +773.7%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +∞%
~equal in Selenium ~13.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +1155%
Contains more Vitamin B3Vitamin B3 +1679.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1370%
Contains more Vitamin KVitamin K +68.6%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Rye DV% diff.
Manganese 2.577mg 112%
Fiber 0.2g 15.1g 60%
Phosphorus 38mg 332mg 42%
Copper 0.075mg 0.367mg 32%
Vitamin B5 1.456mg 29%
Vitamin B3 0.24mg 4.27mg 25%
Zinc 0.31mg 2.65mg 21%
Vitamin B1 0.06mg 0.316mg 21%
Vitamin B6 0.02mg 0.294mg 21%
Carbs 15.96g 75.86g 20%
Iron 1.06mg 2.63mg 20%
Vitamin B2 0.02mg 0.251mg 18%
Magnesium 40mg 110mg 17%
Protein 3.5g 10.34g 14%
Potassium 47mg 510mg 14%
Calories 94kcal 338kcal 12%
Calcium 118mg 24mg 9%
Folate 6µg 38µg 8%
Vitamin E 0.31mg 0.85mg 4%
Vitamin C 2.5mg 0mg 3%
Choline 48.4mg 30.4mg 3%
Selenium 13µg 13.9µg 2%
Vitamin K 3.5µg 5.9µg 2%
Polyunsaturated fat 1.017g 0.767g 2%
Sodium 35mg 2mg 1%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 269kcal 327kcal N/A
Weight per 100 calories 106g 30g N/A
Fats 1.8g 1.63g 0%
Net carbs 15.76g 60.76g N/A
Sugar 1.24g 0.98g N/A
Vitamin A 2µg 1µg 0%
Saturated fat 0.259g 0.197g 0%
Monounsaturated fat 0.4g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +631.1%
Contains more ProteinProtein +195.4%
Contains more CarbsCarbs +375.3%
~equal in Fats ~1.63g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +92.3%
Contains more Poly. FatPolyunsaturated fat +32.6%
Contains less Sat. FatSaturated fat -23.9%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.