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  6. Brown rice vs. Tofu

Brown rice vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between brown rice and tofu

  • Brown rice has more vitamin B3; however, tofu is higher in calcium, protein, copper, iron, selenium, phosphorus, fats, manganese, and zinc.
  • Tofu covers your daily need for calcium 68% more than brown rice.
  • Brown rice has 7 times more vitamin B3 than tofu. While brown rice has 2.561mg of vitamin B3, tofu has only 0.381mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Brown rice vs Tofu infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Tofu
Tofu
9
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 less SodiumSodium -71.4%
Contains more MagnesiumMagnesium +48.7%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +175.6%
Contains more IronIron +375%
Contains more CopperCopper +256.6%
Contains more ZincZinc +121.1%
Contains more PhosphorusPhosphorus +84.5%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +200%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.4% 45% 16% 48% 23% 28% 0% 0.5% 6.8%
Tofu
Tofu
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin B3Vitamin B3 +572.2%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more FolateFolate +222.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Tofu DV% diff.
Calcium 3mg 683mg 68%
Copper 0.106mg 0.378mg 30%
Polyunsaturated fat 0.366g 4.921g 30%
Protein 2.74g 17.27g 29%
Iron 0.56mg 2.66mg 26%
Selenium 5.8µg 17.4µg 21%
Vitamin B3 2.561mg 0.381mg 14%
Fats 0.97g 8.72g 12%
Phosphorus 103mg 190mg 12%
Starch 24.79g 10%
Manganese 0.974mg 1.181mg 9%
Carbs 25.58g 2.78g 8%
Zinc 0.71mg 1.57mg 8%
Magnesium 39mg 58mg 5%
Vitamin B5 0.38mg 0.133mg 5%
Folate 9µg 29µg 5%
Saturated fat 0.26g 1.261g 5%
Potassium 86mg 237mg 4%
Monounsaturated fat 0.369g 1.925g 4%
Fiber 1.6g 2.3g 3%
Vitamin B2 0.069mg 0.102mg 3%
Vitamin B1 0.178mg 0.158mg 2%
Vitamin B6 0.123mg 0.092mg 2%
Choline 9.2mg 2%
Omega-6 (Linoleic acid) 0.355g 2%
Calories 123kcal 144kcal 1%
Vitamin E 0.17mg 1%
Omega-3 (ALA) 0.011g 1%
Protein per 100 calories 2.2g 12g N/A
Calories per 10 g protein 449kcal 83kcal N/A
Weight per 100 calories 81g 69g N/A
Unsaturated / Saturated Fat ratio 2.8 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 23.98g 0.48g N/A
Sugar 0.24g N/A
Sodium 4mg 14mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.235mg 0%
Threonine 0.095mg 0.785mg 0%
Isoleucine 0.109mg 0.849mg 0%
Leucine 0.214mg 1.392mg 0%
Lysine 0.099mg 0.883mg 0%
Methionine 0.058mg 0.211mg 0%
Phenylalanine 0.133mg 0.835mg 0%
Valine 0.151mg 0.87mg 0%
Histidine 0.066mg 0.431mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Tofu
Tofu
2
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 +820.1%
Contains more ProteinProtein +530.3%
Contains more FatsFats +799%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 -79.4%
Contains more Mono. FatMonounsaturated fat +421.7%
Contains more Poly. FatPolyunsaturated fat +1244.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.