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Wild rice vs. Tofu — In-Depth Nutrition Comparison

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A recap on the differences between wild rice and tofu

  • Wild rice is higher in vitamin B3, yet tofu is higher in calcium, manganese, selenium, copper, iron, phosphorus, vitamin B1, and magnesium.
  • Tofu covers your daily calcium needs 68% more than wild rice.
  • Wild rice contains 3 times more vitamin B3 than tofu. While wild rice contains 1.287mg of vitamin B3, tofu contains only 0.381mg.
  • The amount of saturated fat in wild rice is lower.
  • The glycemic index of tofu is lower.

Food varieties used in this article are Wild rice, cooked 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 -78.6%
Contains more MagnesiumMagnesium +81.3%
Contains more CalciumCalcium +22666.7%
Contains more PotassiumPotassium +134.7%
Contains more IronIron +343.3%
Contains more CopperCopper +212.4%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +131.7%
Contains more ManganeseManganese +318.8%
Contains more SeleniumSelenium +2075%

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.
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Tofu
Tofu
4
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 B3Vitamin B3 +237.8%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +203.8%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more FolateFolate +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Tofu DV% diff.
Calcium 3mg 683mg 68%
Manganese 0.282mg 1.181mg 39%
Polyunsaturated fat 0.213g 4.921g 31%
Selenium 0.8µg 17.4µg 30%
Copper 0.121mg 0.378mg 29%
Protein 3.99g 17.27g 27%
Iron 0.6mg 2.66mg 26%
Phosphorus 82mg 190mg 15%
Fats 0.34g 8.72g 13%
Vitamin B1 0.052mg 0.158mg 9%
Carbs 21.34g 2.78g 6%
Magnesium 32mg 58mg 6%
Vitamin B3 1.287mg 0.381mg 6%
Saturated fat 0.049g 1.261g 6%
Monounsaturated fat 0.05g 1.925g 5%
Potassium 101mg 237mg 4%
Vitamin B6 0.135mg 0.092mg 3%
Calories 101kcal 144kcal 2%
Fiber 1.8g 2.3g 2%
Zinc 1.34mg 1.57mg 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Vitamin B2 0.087mg 0.102mg 1%
Folate 26µg 29µg 1%
Protein per 100 calories 4g 12g N/A
Calories per 10 g protein 253kcal 83kcal N/A
Weight per 100 calories 99g 69g N/A
Unsaturated / Saturated Fat ratio 5.4 5.4 N/A
Vitamin C 0mg 0.2mg 0%
Net carbs 19.54g 0.48g N/A
Sugar 0.73g N/A
Sodium 3mg 14mg 0%
Vitamin B5 0.154mg 0.133mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.049mg 0.235mg 0%
Threonine 0.127mg 0.785mg 0%
Isoleucine 0.167mg 0.849mg 0%
Leucine 0.276mg 1.392mg 0%
Lysine 0.17mg 0.883mg 0%
Methionine 0.119mg 0.211mg 0%
Phenylalanine 0.195mg 0.835mg 0%
Valine 0.232mg 0.87mg 0%
Histidine 0.104mg 0.431mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +667.6%
Contains more ProteinProtein +332.8%
Contains more FatsFats +2464.7%
Contains more OtherOther +250%
~equal in Water ~69.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -96.1%
Contains more Mono. FatMonounsaturated fat +3750%
Contains more Poly. FatPolyunsaturated fat +2210.3%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.