Soy yogurt vs. Tofu — In-Depth Nutrition Comparison
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How are soy yogurt and tofu different?
- Soy yogurt is richer in vitamin C and vitamin D*, while tofu is higher in calcium, protein, fats, and fiber.
- Tofu covers your daily need for calcium 55% more than soy yogurt.
- Soy yogurt is lower in saturated fat.
SILK Plain soy yogurt and Tofu, raw, firm, prepared with calcium sulfate types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +417.4% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +6500% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 132mg | 683mg | 55% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Iron | 2.66mg | 33% | |
| Polyunsaturated fat | 4.921g | 33% | |
| Selenium | 17.4µg | 32% | |
| Protein | 2.64g | 17.27g | 29% |
| Phosphorus | 190mg | 27% | |
| Vitamin C | 13.2mg | 0.2mg | 14% |
| Magnesium | 58mg | 14% | |
| Zinc | 1.57mg | 14% | |
| Vitamin B1 | 0.158mg | 13% | |
| Fats | 1.76g | 8.72g | 11% |
| Fiber | 0.4g | 2.3g | 8% |
| Vitamin B2 | 0.102mg | 8% | |
| Vitamin D* | 53 IU | 0 IU | 7% |
| Vitamin D | 1.3µg | 0µg | 7% |
| Potassium | 237mg | 7% | |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 7% | |
| Saturated fat | 0.22g | 1.261g | 5% |
| Monounsaturated fat | 1.925g | 5% | |
| Calories | 66kcal | 144kcal | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Carbs | 9.69g | 2.78g | 2% |
| Vitamin B3 | 0.381mg | 2% | |
| Protein per 100 calories | 4g | 12g | N/A |
| Calories per 10 g protein | 250kcal | 83kcal | N/A |
| Weight per 100 calories | 152g | 69g | N/A |
| Unsaturated / Saturated Fat ratio | 0 | 5.4 | N/A |
| Net carbs | 9.29g | 0.48g | N/A |
| Sugar | 5.29g | N/A | |
| Sodium | 13mg | 14mg | 0% |
| Tryptophan | 0.235mg | 0% | |
| Threonine | 0.785mg | 0% | |
| Isoleucine | 0.849mg | 0% | |
| Leucine | 1.392mg | 0% | |
| Lysine | 0.883mg | 0% | |
| Methionine | 0.211mg | 0% | |
| Phenylalanine | 0.835mg | 0% | |
| Valine | 0.87mg | 0% | |
| Histidine | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.64 g
Fats:
1.76 g
Carbs:
9.69 g
Water:
84.67 g
Other:
1.24 g
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
| Contains more CarbsCarbs | +248.6% |
| Contains more WaterWater | +21.3% |
| Contains more ProteinProtein | +554.2% |
| Contains more FatsFats | +395.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
| Contains less Sat. FatSaturated fat | -82.6% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
