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Wild rice vs Tofu - In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Tofu

  • Wild rice is higher in Phosphorus, Zinc, Vitamin B3, Copper, Magnesium, Manganese, Vitamin B6, and Fiber, yet Tofu is higher in Iron, and Calcium.
  • Wild rice covers your daily Phosphorus needs 48% more than Tofu.
  • Wild rice contains 35 times more Vitamin B3 than Tofu. While Wild rice contains 6.733mg of Vitamin B3, Tofu contains only 0.195mg.

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

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Wild rice vs Tofu infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
5
:
2
Tofu
Tofu
Contains more Potassium +252.9%
Contains more Magnesium +490%
Contains more Copper +171.5%
Contains more Zinc +645%
Contains more Phosphorus +346.4%
Contains more Iron +173.5%
Contains more Calcium +1566.7%
Equal in Sodium - 7
Wild rice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Tofu
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 201% 105% 11% 22% 65% 22% 42% 1%
Contains more Potassium +252.9%
Contains more Magnesium +490%
Contains more Copper +171.5%
Contains more Zinc +645%
Contains more Phosphorus +346.4%
Contains more Iron +173.5%
Contains more Calcium +1566.7%
Equal in Sodium - 7

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
7
:
3
Tofu
Tofu
Contains more Vitamin E +8100%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +3352.8%
Contains more Vitamin B5 +1479.4%
Contains more Vitamin B6 +731.9%
Contains more Folate +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +347.4%
Contains more Vitamin K +26.3%
Wild rice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Tofu
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 6% 1% 0% 21% 12% 4% 5% 11% 0% 6% 12%
Contains more Vitamin E +8100%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +403.8%
Contains more Vitamin B3 +3352.8%
Contains more Vitamin B5 +1479.4%
Contains more Vitamin B6 +731.9%
Contains more Folate +533.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +347.4%
Contains more Vitamin K +26.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Wild rice
6
Tofu
Mineral Summary Score
96
Wild rice
58
Tofu

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
88%
Wild rice
48%
Tofu
Carbohydrates
75%
Wild rice
2%
Tofu
Fats
5%
Wild rice
22%
Tofu

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wild rice 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.535g)
Which food is richer in vitamins?
Wild rice
Wild rice 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 ($)

All nutrients comparison - raw data values

Nutrient Wild rice Tofu Opinion
Calories 357 76 Wild rice
Protein 14.73 8.08 Wild rice
Fats 1.08 4.78 Tofu
Vitamin C 0 0.1 Tofu
Carbs 74.9 1.87 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 5.36 Tofu
Calcium 21 350 Tofu
Potassium 427 121 Wild rice
Magnesium 177 30 Wild rice
Sugar 2.5 0.62 Tofu
Fiber 6.2 0.3 Wild rice
Copper 0.524 0.193 Wild rice
Zinc 5.96 0.8 Wild rice
Starch
Phosphorus 433 97 Wild rice
Sodium 7 7
Vitamin A 19 85 Tofu
Vitamin E 0.82 0.01 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.081 Wild rice
Vitamin B2 0.262 0.052 Wild rice
Vitamin B3 6.733 0.195 Wild rice
Vitamin B5 1.074 0.068 Wild rice
Vitamin B6 0.391 0.047 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 2.4 Tofu
Folate 95 15 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.691 Wild rice
Monounsaturated Fat 0.159 1.056 Tofu
Polyunsaturated fat 0.676 2.699 Tofu
Tryptophan 0.179 0.12 Wild rice
Threonine 0.469 0.402 Wild rice
Isoleucine 0.618 0.435 Wild rice
Leucine 1.018 0.713 Wild rice
Lysine 0.629 0.452 Wild rice
Methionine 0.438 0.108 Wild rice
Phenylalanine 0.721 0.428 Wild rice
Valine 0.858 0.446 Wild rice
Histidine 0.384 0.221 Wild rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wild rice - 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.