Brown Rice (Cooked) vs Tofu (Firm)
Factual nutritional comparison based on verified food composition records.
Nutritional Takeaways
Based on standard 100g edible portion comparison
Tofu (Firm) has fewer calories (energy) (83 kcal vs 123 kcal, 40 kcal less).
Tofu (Firm) provides 10.0 g vs 2.7 g in Brown Rice (Cooked) (+7.2 g, +264%).
Brown Rice (Cooked) provides 1.6 g vs 0.90 g in Tofu (Firm) (+0.70 g, +78%).
Tofu (Firm) provides 0.10 mg vs 0 mg in Brown Rice (Cooked) (+0.10 mg).
Macronutrients6 nutrients
Brown Rice (Cooked) provides 123 kcal vs 83 kcal in Tofu (Firm) (+40 kcal, +48%).
Tofu (Firm) provides 10.0 g vs 2.7 g in Brown Rice (Cooked) (+7.2 g, +264%).
Brown Rice (Cooked) provides 25.6 g vs 1.9 g in Tofu (Firm) (+23.7 g, +1261%).
Brown Rice (Cooked) provides 1.6 g vs 0.90 g in Tofu (Firm) (+0.70 g, +78%).
Tofu (Firm) provides 5.3 g vs 0.97 g in Brown Rice (Cooked) (+4.3 g, +442%).
Tofu (Firm) provides 0.62 g vs 0.24 g in Brown Rice (Cooked) (+0.38 g, +158%).
Vitamins12 nutrients
Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).
Both Brown Rice (Cooked) and Tofu (Firm) provide similar amounts of vitamin a (rae) (0 µg).
Both Brown Rice (Cooked) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).
Brown Rice (Cooked) provides slightly more vitamin e (0.07 mg vs 0.01 mg).
Tofu (Firm) provides 2.4 µg vs 0.6 µg in Brown Rice (Cooked) (+1.8 µg, +300%).
Tofu (Firm) provides 19 µg vs 9.0 µg in Brown Rice (Cooked) (+10 µg, +111%).
Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.08 mg).
Both Brown Rice (Cooked) and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).
Brown Rice (Cooked) provides 2.6 mg vs 0.20 mg in Tofu (Firm) (+2.4 mg, +1213%).
Brown Rice (Cooked) provides 0.73 mg vs 0.07 mg in Tofu (Firm) (+0.66 mg, +966%).
Brown Rice (Cooked) provides slightly more vitamin b6 (0.15 mg vs 0.05 mg).
Both Brown Rice (Cooked) and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).
Minerals7 nutrients
Tofu (Firm) provides 9.0 mg vs 4.0 mg in Brown Rice (Cooked) (+5.0 mg, +125%).
Tofu (Firm) provides 148 mg vs 86.0 mg in Brown Rice (Cooked) (+62.0 mg, +72%).
Tofu (Firm) provides 282 mg vs 10.0 mg in Brown Rice (Cooked) (+272 mg, +2720%).
Tofu (Firm) provides 2.0 mg vs 0.56 mg in Brown Rice (Cooked) (+1.5 mg, +264%).
Brown Rice (Cooked) provides 44.0 mg vs 37.0 mg in Tofu (Firm) (+7.0 mg, +19%).
Tofu (Firm) provides 121 mg vs 103 mg in Brown Rice (Cooked) (+18.0 mg, +17%).
Tofu (Firm) provides 0.89 mg vs 0.71 mg in Brown Rice (Cooked) (+0.18 mg, +25%).
Lipids1 nutrients
Tofu (Firm) provides 0.79 g vs 0.24 g in Brown Rice (Cooked) (+0.55 g, +229%).