Wild Rice vs. Silken Tofu
Nutrition comparison of Cooked Wild Rice and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and silken tofu:
- Silken tofu has 17 times less carbohydrates than wild rice.
- Silken tofu is an excellent source of calcium.
- Wild rice has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Wild rice has signficantly more dietary fiber than silken tofu.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and silken tofu has 40% less calories than wild rice - wild rice has 101 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Silken Tofu | |
|---|---|---|
| Protein | 15% | 43% |
| Carbohydrates | 82% | 7% |
| Fat | 3% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 17 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than silken tofu - wild rice has 1.8g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Wild rice and silken tofu contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 80% more protein than wild rice - wild rice has 4g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both wild rice and silken tofu are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Silken tofu and wild rice contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Silken tofu and wild rice contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and silken tofu contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Wild rice and silken tofu contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Wild rice has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both wild rice and silken tofu contain significant amounts of thiamin and folate.
| Wild Rice | Silken Tofu | |
|---|---|---|
| Thiamin | 0.052 MG | 0.047 MG |
| Riboflavin | 0.087 MG | 0.037 MG |
| Niacin | 1.287 MG | 0.535 MG |
| Pantothenic acid | 0.154 MG | 0.051 MG |
| Vitamin B6 | 0.135 MG | 0.052 MG |
| Folate | 26 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 36 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 85% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Wild rice and silken tofu contain similar amounts of potassium - wild rice has 101mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both wild rice and silken tofu contain small amounts of beta-carotene.
| Wild Rice | Silken Tofu | |
|---|---|---|
| beta-carotene | 2 UG | 4 UG |
| lutein + zeaxanthin | 64 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.246 G |
| Total | 0.095 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.119 G | 1.835 G |
| Total | 0.119 G | 1.835 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: Wild Rice (Wild rice, cooked) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Wild Rice g
()
|
Daily Values (%) |
Silken 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 wild rice or silken tofu contain more calories in 100 grams?Wild rice is high in calories and silken tofu has 40% less calories than wild rice - wild rice has 101 calories in 100g and silken tofu has 61 calories.
Is wild rice or silken tofu better for protein?
Silken tofu has 80% more protein than wild rice - wild rice has 4g of protein per 100 grams and silken tofu has 7.2g of protein.
Does wild rice or silken tofu have more carbohydrates?
By weight, silken tofu has 17 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does wild rice or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 36 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and silken tofu has 111mg of calcium.