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Wild rice vs Tofu - In-Depth Nutrition Comparison

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The main differences between Wild rice and Tofu

  • Wild rice 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 contains 18 times more Vitamin B3 than Tofu. Wild rice 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wild rice
Wild rice
6
:
2
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 Calcium +3152.4%
Contains more Iron +35.7%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 205% 100% 42% 82% 21% 2% 43% 126%
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 Calcium +3152.4%
Contains more Iron +35.7%

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 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
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%

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
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 Tofu Opinion
Net carbs 68.7g 0.48g Wild rice
Protein 14.73g 17.27g Tofu
Fats 1.08g 8.72g Tofu
Carbs 74.9g 2.78g Wild rice
Calories 357kcal 144kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Tofu
Fiber 6.2g 2.3g Wild rice
Calcium 21mg 683mg Tofu
Iron 1.96mg 2.66mg Tofu
Magnesium 177mg 58mg Wild rice
Phosphorus 433mg 190mg Wild rice
Potassium 427mg 237mg Wild rice
Sodium 7mg 14mg Wild rice
Zinc 5.96mg 1.57mg Wild rice
Copper 0.524mg 0.378mg Wild rice
Vitamin A 19IU 166IU Tofu
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.2mg Tofu
Vitamin B1 0.115mg 0.158mg Tofu
Vitamin B2 0.262mg 0.102mg Wild rice
Vitamin B3 6.733mg 0.381mg Wild rice
Vitamin B5 1.074mg 0.133mg Wild rice
Vitamin B6 0.391mg 0.092mg Wild rice
Folate 95µg 29µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
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
Phenylalanine 0.721mg 0.835mg Tofu
Valine 0.858mg 0.87mg Tofu
Histidine 0.384mg 0.431mg Tofu
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 1.261g Wild rice
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 Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
11
Tofu
Mineral Summary Score
96
Wild rice
77
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
104%
Tofu
Carbohydrates
75%
Wild rice
3%
Tofu
Fats
5%
Wild rice
40%
Tofu

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.105g)
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 - 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

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/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.