Brown rice vs Tofu Yogurt: Which One is Better for You?

Although brown rice and tofu yogurt belong to different food groups, while brown rice belong is a grain, and tofu yogurt belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares brown rice and tofu yogurt, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how brown rice and tofu yogurt compare specifically.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Brown rice vs Tofu Yogurt Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs tofu yogurt.

This comparison will start by comparing the caloric value of brown rice and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Tofu Yogurt Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu yogurt vs brown rice for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 362 calories per 100 grams of brown rice.

However, both brown rice and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Tofu Yogurt Protein

Legumes and most legume products, including brown rice and tofu yogurt, are important sources of plant-based protein.

Brown rice offers around 53% more protein than tofu yogurt.

Brown rice has 7.5 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Brown rice vs Tofu Yogurt Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and tofu yogurt.

The total amount of carbohydrates is around 79% higher in brown rice than in tofu yogurt. It have 76.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in brown rice than in tofu yogurt, 100% precisely.

One handful of brown rice (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and tofu yogurt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1 grams of fiber per portion, brown rice is a better source of fiber than tofu yogurt which brown rice offers 0.1 grams per portion.

Brown rice vs Tofu Yogurt Fats

Like most other grains and legumes, with the exception of lupins and peanuts, brown rice and tofu yogurt are low in fat.

Fats in brown rice and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and tofu yogurt:

• Brown rice: 2.7 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 40% lower in saturated fats.

Tofu Yogurt and brown rice contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Brown rice vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of brown rice and tofu yogurt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin C, vitamin E, and vitamin K.

However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Brown rice and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and tofu yogurt contain side by side, so you can easily compare them.

Brown rice vs Tofu Yogurt Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and tofu yogurt comparison focuses on their mineral content.

Brown rice is a better source of calcium, selenium, and sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.

Brown rice and tofu yogurt contain the same amount of fluoride.

Check out the table below to learn how brown rice and tofu yogurt compare when it comes to mineral content.

The Final Word

Brown rice and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both brown rice and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.