Greek yogurt vs. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) — In-Depth Nutrition Comparison
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How are Greek yogurt and tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) different?
- Greek yogurt is higher in vitamin B12 and vitamin B2; however, tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is richer in manganese, copper, iron, calcium, and magnesium.
- Daily need coverage for vitamin B12 for Greek yogurt is 31% higher.
- Greek yogurt contains 4 times more vitamin B2 than tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). While Greek yogurt contains 0.278mg of vitamin B2, tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains only 0.063mg.
- Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has less saturated fat.
Yogurt, Greek, plain, whole milk and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +11.6% |
| Contains more MagnesiumMagnesium | +236.4% |
| Contains more CalciumCalcium | +101% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +1152.9% |
| Contains more ZincZinc | +59.6% |
| Contains less SodiumSodium | -65.7% |
| Contains more ManganeseManganese | +6844.4% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +341.3% |
| Contains more Vitamin B3Vitamin B3 | +105.9% |
| Contains more Vitamin B5Vitamin B5 | +200.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +160.9% |
| Contains more Vitamin B6Vitamin B6 | +12.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +86.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
Protein:
9.04 g
Fats:
4.17 g
Carbs:
2.85 g
Water:
82.93 g
Other:
1.01 g
| Contains more FatsFats | +19.9% |
| Contains more CarbsCarbs | +39.6% |
| Contains more OtherOther | +40.3% |
~equal in
Protein
~9.04g
~equal in
Water
~82.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.395 g
Monounsaturated fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
Saturated fat:
Sat. Fat
0.793 g
Monounsaturated fat:
Mono. Fat
1.127 g
Polyunsaturated fat:
Poly. Fat
1.649 g
| Contains more Mono. FatMonounsaturated fat | +89.5% |
| Contains less Sat. FatSaturated fat | -66.9% |
| Contains more Poly. FatPolyunsaturated fat | +251.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Manganese | 0.009mg | 0.625mg | 27% |
| Copper | 0.017mg | 0.213mg | 22% |
| Iron | 0mg | 1.61mg | 20% |
| Vitamin B2 | 0.278mg | 0.063mg | 17% |
| Calcium | 100mg | 201mg | 10% |
| Polyunsaturated fat | 0.469g | 1.649g | 8% |
| Saturated fat | 2.395g | 0.793g | 7% |
| Magnesium | 11mg | 37mg | 6% |
| Cholesterol | 13mg | 0mg | 4% |
| Folate | 5µg | 19µg | 4% |
| Fiber | 0g | 0.9g | 4% |
| Vitamin B5 | 0.331mg | 0.11mg | 4% |
| Vitamin B1 | 0.023mg | 0.06mg | 3% |
| Zinc | 0.52mg | 0.83mg | 3% |
| Monounsaturated fat | 2.136g | 1.127g | 3% |
| Choline | 15.1mg | 28.1mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Phosphorus | 135mg | 121mg | 2% |
| Vitamin B6 | 0.063mg | 0.071mg | 1% |
| Calories | 97kcal | 78kcal | 1% |
| Vitamin B3 | 0.208mg | 0.101mg | 1% |
| Fats | 5g | 4.17g | 1% |
| Sodium | 35mg | 12mg | 1% |
| Protein | 9g | 9.04g | 0% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Carbs | 3.98g | 2.85g | 0% |
| Net carbs | 3.98g | 1.95g | N/A |
| Potassium | 141mg | 148mg | 0% |
| Sugar | 4g | 0.6g | N/A |
| Vitamin E | 0.01mg | 0.01mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Selenium | 9.7µg | 9.9µg | 0% |
| Tryptophan | 0.123mg | 0% | |
| Threonine | 0.411mg | 0% | |
| Isoleucine | 0.444mg | 0% | |
| Leucine | 0.728mg | 0% | |
| Lysine | 0.462mg | 0% | |
| Methionine | 0.11mg | 0% | |
| Phenylalanine | 0.437mg | 0% | |
| Valine | 0.455mg | 0% | |
| Histidine | 0.225mg | 0% | |
| Omega-3 - DHA | 0.004g | N/A | |
| Omega-3 - ALA | 0.023g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 0.209g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
7%
Minerals Daily Need Coverage Score
19%
44%
Comparison summary
Which food is lower in Cholesterol?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in Saturated fat (difference - 1.602g)
Which food is lower in glycemic index?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.