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.
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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
Contains
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Magnesium
+205.2%
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Phosphorus
+127.9%
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Potassium
+80.2%
Contains
less
Sodium
-50%
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Zinc
+279.6%
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Copper
+38.6%
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Calcium
+3152.4%
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Iron
+35.7%
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Magnesium
+205.2%
Contains
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Phosphorus
+127.9%
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Potassium
+80.2%
Contains
less
Sodium
-50%
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Zinc
+279.6%
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Copper
+38.6%
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Calcium
+3152.4%
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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
:
Contains
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Vitamin B2
+156.9%
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Vitamin B3
+1667.2%
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Vitamin B5
+707.5%
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Vitamin B6
+325%
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Folate
+227.6%
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Vitamin A
+773.7%
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Vitamin C
+∞%
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Vitamin B1
+37.4%
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Vitamin B2
+156.9%
Contains
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Vitamin B3
+1667.2%
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Vitamin B5
+707.5%
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Vitamin B6
+325%
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Folate
+227.6%
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Vitamin A
+773.7%
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Vitamin C
+∞%
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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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Rich in vitamins |
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Lower in Sugar |
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Lower in glycemic index |
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Lower in Cholesterol | Equal | ||
Lower in price | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 68.7g | 0.48g |
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Protein | 14.73g | 17.27g |
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Fats | 1.08g | 8.72g |
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Carbs | 74.9g | 2.78g |
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Calories | 357kcal | 144kcal |
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Starch | g | g | |
Fructose | g | g | |
Sugar | 2.5g | g |
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Fiber | 6.2g | 2.3g |
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Calcium | 21mg | 683mg |
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Iron | 1.96mg | 2.66mg |
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Magnesium | 177mg | 58mg |
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Phosphorus | 433mg | 190mg |
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Potassium | 427mg | 237mg |
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Sodium | 7mg | 14mg |
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Zinc | 5.96mg | 1.57mg |
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Copper | 0.524mg | 0.378mg |
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Vitamin A | 19IU | 166IU |
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Vitamin E | 0.82mg | mg |
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Vitamin D | 0IU | 0IU | |
Vitamin D | 0µg | 0µg | |
Vitamin C | 0mg | 0.2mg |
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Vitamin B1 | 0.115mg | 0.158mg |
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Vitamin B2 | 0.262mg | 0.102mg |
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Vitamin B3 | 6.733mg | 0.381mg |
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Vitamin B5 | 1.074mg | 0.133mg |
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Vitamin B6 | 0.391mg | 0.092mg |
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Folate | 95µg | 29µg |
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Vitamin B12 | 0µg | 0µg | |
Vitamin K | 1.9µg | µg |
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Tryptophan | 0.179mg | 0.235mg |
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Threonine | 0.469mg | 0.785mg |
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Isoleucine | 0.618mg | 0.849mg |
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Leucine | 1.018mg | 1.392mg |
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Lysine | 0.629mg | 0.883mg |
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Methionine | 0.438mg | 0.211mg |
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Phenylalanine | 0.721mg | 0.835mg |
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Valine | 0.858mg | 0.87mg |
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Histidine | 0.384mg | 0.431mg |
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Cholesterol | 0mg | 0mg | |
Trans Fat | g | 0g |
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Saturated Fat | 0.156g | 1.261g |
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Monounsaturated Fat | 0.159g | 1.925g |
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Polyunsaturated fat | 0.676g | 4.921g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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

11

Mineral Summary Score
96

77

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%

104%

Carbohydrates
75%

3%

Fats
5%

40%

Comparison summary
Which food contains less Sodium?

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

Wild rice is lower in Saturated Fat (difference - 1.105g)
Which food is richer in vitamins?

Wild rice is relatively richer in vitamins
Which food is lower in Sugar?

Tofu is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?

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.