Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Tofu

Wild rice raw vs. Tofu — In-Depth Nutrition Comparison

Compare

The main differences between Wild rice raw and Tofu

  • Wild rice raw is richer in Zinc, Vitamin B3, Phosphorus, Magnesium, Vitamin B6, Vitamin B5, Folate, and Copper, yet Tofu is richer in Calcium, and Selenium.
  • Daily need coverage for Calcium from Tofu is 66% higher.
  • Wild rice raw contains 18 times more Vitamin B3 than Tofu. Wild rice raw contains 6.733mg of Vitamin B3, while Tofu contains 0.381mg.

Food types used in this article are Wild rice, raw and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Wild rice raw vs Tofu 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.
Wild rice raw
Wild rice raw
7
:
3
Tofu
Tofu
Contains more Magnesium +205.2%
Contains more Phosphorus +127.9%
Contains more Potassium +80.2%
Contains less Sodium -50%
Contains more Zinc +279.6%
Contains more Copper +38.6%
Contains more Manganese +12.5%
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Selenium +521.4%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 205% 100% 42% 82% 21% 2% 43% 126% 155% 95%
Contains more Magnesium +205.2%
Contains more Phosphorus +127.9%
Contains more Potassium +80.2%
Contains less Sodium -50%
Contains more Zinc +279.6%
Contains more Copper +38.6%
Contains more Manganese +12.5%
Contains more Calcium +3152.4%
Contains more Iron +35.7%
Contains more Selenium +521.4%

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.
Wild rice raw
Wild rice raw
7
:
3
Tofu
Tofu
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +1667.2%
Contains more Vitamin B5 +707.5%
Contains more Vitamin B6 +325%
Contains more Folate +227.6%
Contains more Vitamin A +773.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 0% 0% 1% 40% 24% 8% 8% 22% 22% 0% 0%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +1667.2%
Contains more Vitamin B5 +707.5%
Contains more Vitamin B6 +325%
Contains more Folate +227.6%
Contains more Vitamin A +773.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
3
Tofu
Tofu
Contains more Carbs +2594.2%
Contains more Protein +17.2%
Contains more Fats +707.4%
Contains more Water +799.9%
Equal in Other - 1.4
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Tofu
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more Carbs +2594.2%
Contains more Protein +17.2%
Contains more Fats +707.4%
Contains more Water +799.9%
Equal in Other - 1.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
1
:
2
Tofu
Tofu
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1110.7%
Contains more Polyunsaturated fat +628%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Tofu
16% 24% 61%
Saturated Fat: 1.261 g
Monounsaturated Fat: 1.925 g
Polyunsaturated fat: 4.921 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +1110.7%
Contains more Polyunsaturated fat +628%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Tofu Opinion
Net carbs 68.7g 0.48g Wild rice raw
Protein 14.73g 17.27g Tofu
Fats 1.08g 8.72g Tofu
Carbs 74.9g 2.78g Wild rice raw
Calories 357kcal 144kcal Wild rice raw
Sugar 2.5g Tofu
Fiber 6.2g 2.3g Wild rice raw
Calcium 21mg 683mg Tofu
Iron 1.96mg 2.66mg Tofu
Magnesium 177mg 58mg Wild rice raw
Phosphorus 433mg 190mg Wild rice raw
Potassium 427mg 237mg Wild rice raw
Sodium 7mg 14mg Wild rice raw
Zinc 5.96mg 1.57mg Wild rice raw
Copper 0.524mg 0.378mg Wild rice raw
Manganese 1.329mg 1.181mg Wild rice raw
Selenium 2.8µg 17.4µg Tofu
Vitamin A 19IU 166IU Tofu
Vitamin A RAE 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.115mg 0.158mg Tofu
Vitamin B2 0.262mg 0.102mg Wild rice raw
Vitamin B3 6.733mg 0.381mg Wild rice raw
Vitamin B5 1.074mg 0.133mg Wild rice raw
Vitamin B6 0.391mg 0.092mg Wild rice raw
Folate 95µg 29µg Wild rice raw
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.179mg 0.235mg Tofu
Threonine 0.469mg 0.785mg Tofu
Isoleucine 0.618mg 0.849mg Tofu
Leucine 1.018mg 1.392mg Tofu
Lysine 0.629mg 0.883mg Tofu
Methionine 0.438mg 0.211mg Wild rice raw
Phenylalanine 0.721mg 0.835mg Tofu
Valine 0.858mg 0.87mg Tofu
Histidine 0.384mg 0.431mg Tofu
Saturated Fat 0.156g 1.261g Wild rice raw
Monounsaturated Fat 0.159g 1.925g Tofu
Polyunsaturated fat 0.676g 4.921g Tofu

Which food is preferable for your diet?

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

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
39%
Wild rice raw
11%
Tofu
Minerals Daily Need Coverage Score
96%
Wild rice raw
87%
Tofu

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.105g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.