Brown Rice vs. Tofu
Nutrition comparison of Cooked Brown Rice and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and tofu:
- Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Tofu has signficantly less carbohydrates than brown rice.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and tofu has 38% less calories than brown rice - brown rice has 123 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Tofu | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 84% | 9% |
| Fat | 7% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Brown rice has 433% more dietary fiber than tofu - brown rice has 1.6g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Brown rice and tofu contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 195% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both brown rice and tofu are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and brown rice contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than brown rice - tofu has 25.5ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and tofu contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Brown rice and tofu contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin, pantothenic acid and Vitamin B6. Both brown rice and tofu contain significant amounts of riboflavin and folate.
| Brown Rice | Tofu | |
|---|---|---|
| Thiamin | 0.178 MG | 0.081 MG |
| Riboflavin | 0.069 MG | 0.052 MG |
| Niacin | 2.561 MG | 0.195 MG |
| Pantothenic acid | 0.38 MG | 0.068 MG |
| Vitamin B6 | 0.123 MG | 0.047 MG |
| Folate | 9 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 115 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 857% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Brown rice and tofu contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.319 G |
| Total | 0.011 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Tofu | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 2.38 G |
| Total | 0.359 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does brown rice or tofu contain more calories in 100 grams?Brown rice is high in calories and tofu has 40% less calories than brown rice - brown rice has 123 calories in 100g and tofu has 76 calories.
Is brown rice or tofu better for protein?
Tofu is a great source of protein and it has 200% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and tofu has 8.1g of protein.
Does brown rice or tofu have more carbohydrates?
By weight, tofu has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does brown rice or tofu contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and tofu has 350mg of calcium.
Does brown rice or tofu contain more iron?
Tofu is an abundant source of iron and it has 860% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and tofu has 5.4mg of iron.