Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Rye

Tofu vs. Rye — In-Depth Nutrition Comparison

Compare

How are tofu and rye different?

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

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

Infographic

Tofu vs Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more CalciumCalcium +2745.8%
Contains more SeleniumSelenium +25.2%
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%
~equal in Iron ~2.63mg
~equal in Copper ~0.367mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +31%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +67%
Contains more FatsFats +435%
Contains more WaterWater +558.8%
Contains more CarbsCarbs +2628.8%
Contains more OtherOther +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +825.5%
Contains more Poly. FatPolyunsaturated fat +541.6%
Contains less Sat. FatSaturated fat -84.4%

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.