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  6. Wild rice raw vs. Tofu

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

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A recap on differences between wild rice raw and tofu

  • Wild rice raw is higher in phosphorus, zinc, vitamin B3, copper, magnesium, manganese, vitamin B6, and fiber, yet tofu is higher in iron and calcium.
  • Wild rice raw covers your daily phosphorus needs 48% more than tofu.
  • Wild rice raw contains 35 times more vitamin B3 than tofu. While wild rice raw contains 6.733mg of vitamin B3, tofu contains only 0.195mg.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Wild rice, raw and Tofu, raw, regular, 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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Contains more MagnesiumMagnesium +490%
Contains more PotassiumPotassium +252.9%
Contains more CopperCopper +171.5%
Contains more ZincZinc +645%
Contains more PhosphorusPhosphorus +346.4%
Contains more ManganeseManganese +119.7%
Contains more CalciumCalcium +1566.7%
Contains more IronIron +173.5%
Contains more SeleniumSelenium +217.9%
~equal in Sodium ~7mg

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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +403.8%
Contains more Vitamin B3Vitamin B3 +3352.8%
Contains more Vitamin B5Vitamin B5 +1479.4%
Contains more Vitamin B6Vitamin B6 +731.9%
Contains more FolateFolate +533.3%
Contains more CholineCholine +21.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +26.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more ProteinProtein +82.3%
Contains more CarbsCarbs +3905.3%
Contains more OtherOther +112.5%
Contains more FatsFats +342.6%
Contains more WaterWater +989.6%

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 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Contains less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +564.2%
Contains more Poly. FatPolyunsaturated fat +299.3%

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
Rich in minerals 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 Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wild rice raw Tofu DV% diff.
Phosphorus 433mg 97mg 48%
Zinc 5.96mg 0.8mg 47%
Iron 1.96mg 5.36mg 43%
Vitamin B3 6.733mg 0.195mg 41%
Copper 0.524mg 0.193mg 37%
Magnesium 177mg 30mg 35%
Calcium 21mg 350mg 33%
Manganese 1.329mg 0.605mg 31%
Vitamin B6 0.391mg 0.047mg 26%
Carbs 74.9g 1.87g 24%
Fiber 6.2g 0.3g 24%
Folate 95µg 15µg 20%
Vitamin B5 1.074mg 0.068mg 20%
Vitamin B2 0.262mg 0.052mg 16%
Calories 357kcal 76kcal 14%
Polyunsaturated fat 0.676g 2.699g 13%
Protein 14.73g 8.08g 13%
Selenium 2.8µg 8.9µg 11%
Potassium 427mg 121mg 9%
Fats 1.08g 4.78g 6%
Vitamin E 0.82mg 0.01mg 5%
Vitamin B1 0.115mg 0.081mg 3%
Saturated fat 0.156g 0.691g 2%
Monounsaturated fat 0.159g 1.056g 2%
Choline 35mg 28.8mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 68.7g 1.57g N/A
Sugar 2.5g 0.62g N/A
Sodium 7mg 7mg 0%
Vitamin A 1µg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.179mg 0.12mg 0%
Threonine 0.469mg 0.402mg 0%
Isoleucine 0.618mg 0.435mg 0%
Leucine 1.018mg 0.713mg 0%
Lysine 0.629mg 0.452mg 0%
Methionine 0.438mg 0.108mg 0%
Phenylalanine 0.721mg 0.428mg 0%
Valine 0.858mg 0.446mg 0%
Histidine 0.384mg 0.221mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
37%
Wild rice raw
6%
Tofu
Minerals Daily Need Coverage Score
96%
Wild rice raw
59%
Tofu

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 0.535g)
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 - 1.88g)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/172476/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.