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  6. Wild rice raw vs. Tofu

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

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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 for 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.
  • Tofu has a lower glycemic index than wild rice raw.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Tofu
Tofu
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +205.2%
Contains more PotassiumPotassium +80.2%
Contains more CopperCopper +38.6%
Contains more ZincZinc +279.6%
Contains more PhosphorusPhosphorus +127.9%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +12.5%
Contains more CalciumCalcium +3152.4%
Contains more IronIron +35.7%
Contains more SeleniumSelenium +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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B3Vitamin B3 +1667.2%
Contains more Vitamin B5Vitamin B5 +707.5%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +227.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Tofu DV% diff.
Calcium 21mg 683mg 66%
Vitamin B3 6.733mg 0.381mg 40%
Zinc 5.96mg 1.57mg 40%
Phosphorus 433mg 190mg 35%
Polyunsaturated fat 0.676g 4.921g 28%
Magnesium 177mg 58mg 28%
Selenium 2.8µg 17.4µg 27%
Carbs 74.9g 2.78g 24%
Vitamin B6 0.391mg 0.092mg 23%
Vitamin B5 1.074mg 0.133mg 19%
Folate 95µg 29µg 17%
Copper 0.524mg 0.378mg 16%
Fiber 6.2g 2.3g 16%
Vitamin B2 0.262mg 0.102mg 12%
Fats 1.08g 8.72g 12%
Calories 357kcal 144kcal 11%
Iron 1.96mg 2.66mg 9%
Choline 35mg 6%
Potassium 427mg 237mg 6%
Manganese 1.329mg 1.181mg 6%
Saturated fat 0.156g 1.261g 5%
Vitamin E 0.82mg 5%
Protein 14.73g 17.27g 5%
Monounsaturated fat 0.159g 1.925g 4%
Vitamin B1 0.115mg 0.158mg 4%
Vitamin K 1.9µg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 68.7g 0.48g N/A
Sugar 2.5g N/A
Sodium 7mg 14mg 0%
Vitamin A 1µg 0%
Tryptophan 0.179mg 0.235mg 0%
Threonine 0.469mg 0.785mg 0%
Isoleucine 0.618mg 0.849mg 0%
Leucine 1.018mg 1.392mg 0%
Lysine 0.629mg 0.883mg 0%
Methionine 0.438mg 0.211mg 0%
Phenylalanine 0.721mg 0.835mg 0%
Valine 0.858mg 0.87mg 0%
Histidine 0.384mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Tofu
Tofu
3
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 CarbsCarbs +2594.2%
Contains more ProteinProtein +17.2%
Contains more FatsFats +707.4%
Contains more WaterWater +799.9%
~equal in Other ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +1110.7%
Contains more Poly. FatPolyunsaturated fat +628%

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.