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Wild rice vs Soft Tofu: How Do They Compare?

This article explains the key similarities and differences between wild rice and soft tofu, foods from the grains and legumes food groups. Read on to learn more about the wild rice vs soft tofu comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 18, 2023.

Although wild rice and soft tofu belong to different food groups, while wild rice belong is a grain, and soft tofu 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 wild rice and soft tofu, 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 wild rice and soft tofu compare specifically.

Wild rice

Wild rice (Zizania aquatica) is a type of cereal grain that is native to North America, specifically the Great Lakes region and the St. Lawrence River area.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like zinc, iron, and B vitamins. It is also rich in antioxidants and protein, making it a valuable food for vegetarians and vegans.

Wild rice has a nutty and slightly earthy flavor and is often used as a side dish or as an ingredient in salads, soups, and stuffings. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Wild rice is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also considered a sustainable crop, as it can be grown in various habitats, including shallow water, and doesn’t require chemical fertilizers or pesticides.

Wild rice is an excellent source of Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

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

However, it also contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

Wild rice vs Soft Tofu Nutrition

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

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

Wild riceSoft Tofu
Energy357 kcal61 kcal
Carbs74.9 g1.18 g
Sugar2.5 g0.7 g
Fiber6.2 g0.2 g
Protein14.7 g7.17 g
Fat1.08 g3.69 g
Saturated Fat0.156 g0.533 g

Wild rice vs Soft Tofu 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 soft tofu vs wild rice for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 357 calories per 100 grams of wild rice.

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

Wild rice vs Soft Tofu Protein

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

Wild rice offers around 51% more protein than soft tofu.

Wild rice has 14.7 grams of protein per 100 grams, while soft tofu has 7.2 grams of protein per 100 grams.

Wild rice vs Soft Tofu 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 wild rice and soft tofu.

The total amount of carbohydrates is around 98% higher in wild rice than in soft tofu. It have 74.9 grams per 100 grams, compared to 1.2 grams in soft tofu.

There’s less sugar in soft tofu than in wild rice, 71% precisely.

One handful of soft tofu (28 grams) contains 0.2 grams of sugar, while the same amount of wild rice contains 0.7 grams.

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

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

With 1.7 grams of fiber per portion, wild rice is a better source of fiber than soft tofu which wild rice offers 0.1 grams per portion.

Wild rice vs Soft Tofu Fats

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

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

Total fat in wild rice and soft tofu:

  • Wild rice: 1.1 grams per 100 grams
  • Soft Tofu: 3.7 per 100 grams

Speaking of saturated fats, wild rice is 60% lower in saturated fats.

Wild rice and soft tofu contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Wild rice vs Soft Tofu Vitamins Content

This section will discuss the vitamin content of wild rice and soft tofu.

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

Wild rice has a higher amount of vitamin C, and vitamin K.

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

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

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

Wild riceSoft Tofu
Vitamin A19 IU7 IU
Vitamin C00.2 mg
Vitamin D00
Vitamin B1 (Thiamine)0.115 mg0.047 mg
Vitamin B2 (Riboflavin)0.262 mg0.037 mg
Vitamin B3 (Niacin)6.73 mg0.535 mg
Vitamin B5 (Pantothenic acid)1.07 mg0.051 mg
Vitamin B6 (Pyroxidine)0.391 mg0.052 mg
Vitamin B9 (Folate)95 µg44 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.82 mg0.01 mg
Vitamin K1.9 µg2 µg

Wild rice vs Soft Tofu 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 wild rice and soft tofu comparison focuses on their mineral content.

Wild rice is a better source of calcium, selenium, and sodium than soft tofu.

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

Wild rice and soft tofu contain the same amount of fluoride.

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

Wild riceSoft Tofu
Calcium21 mg111 mg
Copper0.524 mg0.157 mg
Fluoride00
Iron1.96 mg1.11 mg
Magnesium177 mg27 mg
Manganese1.33 mg0.389 mg
Phosphorus433 mg92 mg
Potassium427 mg120 mg
Selenium2.8 µg8.9 µg
Sodium7 mg8 mg
Zinc5.96 mg0.64 mg

The Final Word

Wild rice and soft tofu are highly nutritious and a great addition to a plant-based diet.

Both wild rice and soft tofu 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.

Sources

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