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 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.
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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 CalciumCalcium | +417.4% |
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 CVitamin C | +6500% |
| Contains more Vitamin DVitamin D | +∞% |
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% |
| Contains more OtherOther | +12.9% |
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% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 132mg | 683mg | 55% |
| Manganese | 1.181mg | 51% | |
| Copper | 0.378mg | 42% | |
| Polyunsaturated fat | 4.921g | 33% | |
| Iron | 2.66mg | 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% |
| Vitamin B2 | 0.102mg | 8% | |
| Fiber | 0.4g | 2.3g | 8% |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 7% | |
| Vitamin D | 1.3µg | 0µg | 7% |
| Potassium | 237mg | 7% | |
| Vitamin D | 53IU | 0IU | 7% |
| Monounsaturated fat | 1.925g | 5% | |
| Saturated fat | 0.22g | 1.261g | 5% |
| Calories | 66kcal | 144kcal | 4% |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin B3 | 0.381mg | 2% | |
| Carbs | 9.69g | 2.78g | 2% |
| 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% |
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
5%
9%
Minerals Daily Need Coverage Score
4%
87%
Comparison summary
Which food is richer in minerals?
Tofu is relatively richer in minerals
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 5.29g)
Which food is richer in vitamins?
Tofu is relatively richer in vitamins
Which food contains less Sodium?
Soy yogurt contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Soy yogurt is lower in Saturated fat (difference - 1.041g)
Which food is lower in glycemic index?
Soy yogurt is lower in glycemic index (difference - 15)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)