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  6. Soy yogurt vs. Tofu

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, and Fiber.
  • Tofu covers your daily need of 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

Soy yogurt vs Tofu infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Tofu
Tofu
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more CalciumCalcium +417.4%
~equal in Sodium ~14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tofu
Tofu
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Tofu
Tofu
3
17% 9% 3% 70%
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%
Contains more OtherOther +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Tofu
Tofu
2
16% 24% 61%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Tofu
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Soy yogurt Tofu Opinion
Calories 66kcal 144kcal Tofu
Protein 2.64g 17.27g Tofu
Fats 1.76g 8.72g Tofu
Vitamin C 13.2mg 0.2mg Soy yogurt
Net carbs 9.29g 0.48g Soy yogurt
Carbs 9.69g 2.78g Soy yogurt
Vitamin D 53IU 0IU Soy yogurt
Magnesium 58mg Tofu
Calcium 132mg 683mg Tofu
Potassium 237mg Tofu
Iron 2.66mg Tofu
Sugar 5.29g Tofu
Fiber 0.4g 2.3g Tofu
Copper 0.378mg Tofu
Zinc 1.57mg Tofu
Phosphorus 190mg Tofu
Sodium 13mg 14mg Soy yogurt
Vitamin A 0IU 166IU Tofu
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 1.181mg Tofu
Selenium 17.4µg Tofu
Vitamin B1 0.158mg Tofu
Vitamin B2 0.102mg Tofu
Vitamin B3 0.381mg Tofu
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 29µg Tofu
Saturated Fat 0.22g 1.261g Soy yogurt
Monounsaturated Fat 1.925g Tofu
Polyunsaturated fat 4.921g Tofu
Tryptophan 0.235mg Tofu
Threonine 0.785mg Tofu
Isoleucine 0.849mg Tofu
Leucine 1.392mg Tofu
Lysine 0.883mg Tofu
Methionine 0.211mg Tofu
Phenylalanine 0.835mg Tofu
Valine 0.87mg Tofu
Histidine 0.431mg Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
10%
Tofu
Minerals Daily Need Coverage Score
4%
Soy yogurt
87%
Tofu

Comparison summary

Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 5.29g)
Which food is richer in vitamins?
Tofu
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 1.041g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.