Wild Rice vs. Tofu
Nutrition comparison of Cooked Wild 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
wild rice
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and tofu:
- Tofu has 10.4 times less carbohydrates than wild rice.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
- Wild rice has more niacin, pantothenic acid and Vitamin B6.
- Wild rice has signficantly more dietary fiber than tofu.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wild rice is high in calories and tofu has 25% less calories than wild rice - wild rice has 101 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Tofu | |
|---|---|---|
| Protein | 15% | 39% |
| Carbohydrates | 82% | 9% |
| Fat | 3% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Tofu has 10.4 times less carbohydrates than wild rice - wild rice has 21.3g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Wild rice has signficantly more dietary fiber than tofu - wild rice has 1.8g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Wild rice and tofu contain similar amounts of sugar - wild rice has 0.73g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 103% more protein than wild rice - wild rice has 4g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both wild rice and tofu are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and wild rice contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than wild rice - tofu has 25.5ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Wild rice and tofu contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Wild rice and tofu contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Wild rice has more niacin, pantothenic acid and Vitamin B6. Both wild rice and tofu contain significant amounts of thiamin, riboflavin and folate.
| Wild Rice | Tofu | |
|---|---|---|
| Thiamin | 0.052 MG | 0.081 MG |
| Riboflavin | 0.087 MG | 0.052 MG |
| Niacin | 1.287 MG | 0.195 MG |
| Pantothenic acid | 0.154 MG | 0.068 MG |
| Vitamin B6 | 0.135 MG | 0.047 MG |
| Folate | 26 UG | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 115 times more calcium than wild rice - wild 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 793% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Wild rice and tofu contain similar amounts of potassium - wild rice has 101mg 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 wild rice per 100 grams.
| Wild Rice | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.319 G |
| Total | 0.095 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Tofu | |
|---|---|---|
| linoleic acid | 0.119 G | 2.38 G |
| Total | 0.119 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.
Cooked Wild 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 wild rice or tofu contain more calories in 100 grams?Wild rice is high in calories and tofu has 30% less calories than wild rice - wild rice has 101 calories in 100g and tofu has 76 calories.
Is wild rice or tofu better for protein?
Tofu is a great source of protein and it has 100% more protein than wild rice - wild rice has 4g of protein per 100 grams and tofu has 8.1g of protein.
Does wild rice or tofu have more carbohydrates?
By weight, tofu has 10.4 times fewer carbohydrates than wild rice - wild rice has 21.3g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does wild rice or tofu contain more calcium?
Tofu is a rich source of calcium and it has 115 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and tofu has 350mg of calcium.
Does wild rice or tofu contain more iron?
Tofu is an abundant source of iron and it has 790% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and tofu has 5.4mg of iron.