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  6. Rye vs. Tofu

Rye vs. Tofu — In-Depth Nutrition Comparison

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How are rye and tofu different?

  • Rye is richer in manganese, fiber, vitamin B5, vitamin B3, phosphorus, vitamin B6, vitamin B1, magnesium, and vitamin B2, while tofu is higher in calcium.
  • Tofu covers your daily need for calcium, 66% more than rye.
  • Rye contains 11 times more vitamin B3 than tofu. Rye contains 4.27mg of vitamin B3, while tofu contains 0.381mg.
  • Rye has a higher glycemic index (34) than tofu (15).

Rye grain and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.

Infographic

Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Tofu
Tofu
2
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 more MagnesiumMagnesium +89.7%
Contains more PotassiumPotassium +115.2%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +118.2%
Contains more CalciumCalcium +2745.8%
Contains more SeleniumSelenium +25.2%
~equal in Iron ~2.66mg
~equal in Copper ~0.378mg

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.
Rye
Rye
9
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% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Tofu
Tofu
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B3Vitamin B3 +1020.7%
Contains more Vitamin B5Vitamin B5 +994.7%
Contains more Vitamin B6Vitamin B6 +219.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Tofu DV% diff.
Calcium 24mg 683mg 66%
Manganese 2.577mg 1.181mg 61%
Fiber 15.1g 2.3g 51%
Polyunsaturated fat 0.767g 4.921g 28%
Vitamin B5 1.456mg 0.133mg 26%
Carbs 75.86g 2.78g 24%
Vitamin B3 4.27mg 0.381mg 24%
Phosphorus 332mg 190mg 20%
Vitamin B6 0.294mg 0.092mg 16%
Protein 10.34g 17.27g 14%
Vitamin B1 0.316mg 0.158mg 13%
Magnesium 110mg 58mg 12%
Fats 1.63g 8.72g 11%
Vitamin B2 0.251mg 0.102mg 11%
Calories 338kcal 144kcal 10%
Zinc 2.65mg 1.57mg 10%
Potassium 510mg 237mg 8%
Vitamin E 0.85mg 6%
Selenium 13.9µg 17.4µg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Saturated fat 0.197g 1.261g 5%
Monounsaturated fat 0.208g 1.925g 4%
Folate 38µg 29µg 2%
Copper 0.367mg 0.378mg 1%
Sodium 2mg 14mg 1%
Protein per 100 calories 3.1g 12g N/A
Calories per 10 g protein 327kcal 83kcal N/A
Weight per 100 calories 30g 69g N/A
Unsaturated / Saturated Fat ratio 4.9 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 60.76g 0.48g N/A
Iron 2.63mg 2.66mg 0%
Sugar 0.98g N/A
Vitamin A 1µg 0%
Tryptophan 0.108mg 0.235mg 0%
Threonine 0.289mg 0.785mg 0%
Isoleucine 0.208mg 0.849mg 0%
Leucine 0.563mg 1.392mg 0%
Lysine 0.286mg 0.883mg 0%
Methionine 0.153mg 0.211mg 0%
Phenylalanine 0.435mg 0.835mg 0%
Valine 0.317mg 0.87mg 0%
Histidine 0.189mg 0.431mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Tofu
Tofu
3
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 +2628.8%
Contains more OtherOther +12.1%
Contains more ProteinProtein +67%
Contains more FatsFats +435%
Contains more WaterWater +558.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -84.4%
Contains more Mono. FatMonounsaturated fat +825.5%
Contains more Poly. FatPolyunsaturated fat +541.6%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.