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Tofu vs. Yeast — In-Depth Nutrition Comparison

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Important differences between tofu and yeast

  • Tofu has more iron; however, yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, phosphorus, and zinc.
  • Yeast's daily need coverage for vitamin B1 is 909% more.
  • Tofu has 2 times more iron than yeast. Tofu has 5.36mg of iron, while yeast has 2.17mg.

The food varieties used in the comparison are Tofu, raw, regular, prepared with calcium sulfate and Leavening agents, yeast, baker's, active dry.

Infographic

Tofu vs Yeast 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.
Tofu
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Yeast
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +147%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +12.7%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +689.3%
Contains more CopperCopper +125.9%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +556.7%

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.
Tofu
2
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 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Yeast
9
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +500%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +13467.9%
Contains more Vitamin B2Vitamin B2 +7592.3%
Contains more Vitamin B3Vitamin B3 +20515.4%
Contains more Vitamin B5Vitamin B5 +19752.9%
Contains more Vitamin B6Vitamin B6 +3091.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15500%
Contains more CholineCholine +11.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
1
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
Contains more WaterWater +1564.4%
Contains more ProteinProtein +400.5%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +2104.3%
Contains more OtherOther +684.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +15776.5%
Contains more Mono. FatMonounsaturated fat +308%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu Yeast DV% diff.
Vitamin B1 0.081mg 10.99mg 909%
Folate 15µg 2340µg 581%
Vitamin B2 0.052mg 4mg 304%
Vitamin B5 0.068mg 13.5mg 269%
Vitamin B3 0.195mg 40.2mg 250%
Vitamin B6 0.047mg 1.5mg 112%
Fiber 0.3g 26.9g 106%
Phosphorus 97mg 637mg 77%
Zinc 0.8mg 7.94mg 65%
Protein 8.08g 40.44g 65%
Iron 5.36mg 2.17mg 40%
Calcium 350mg 30mg 32%
Copper 0.193mg 0.436mg 27%
Potassium 121mg 955mg 25%
Polyunsaturated fat 2.699g 0.017g 18%
Carbs 1.87g 41.22g 13%
Manganese 0.605mg 0.312mg 13%
Calories 76kcal 325kcal 12%
Monounsaturated fat 1.056g 4.309g 8%
Magnesium 30mg 54mg 6%
Fats 4.78g 7.61g 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin K 2.4µg 0.4µg 2%
Selenium 8.9µg 7.9µg 2%
Sodium 7mg 51mg 2%
Choline 28.8mg 32mg 1%
Saturated fat 0.691g 1.001g 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 1.57g 14.32g N/A
Sugar 0.62g 0g N/A
Vitamin E 0.01mg 0mg 0%
Tryptophan 0.12mg 0.54mg 0%
Threonine 0.402mg 1.99mg 0%
Isoleucine 0.435mg 1.89mg 0%
Leucine 0.713mg 2.92mg 0%
Lysine 0.452mg 3.28mg 0%
Methionine 0.108mg 0.59mg 0%
Phenylalanine 0.428mg 1.75mg 0%
Valine 0.446mg 2.31mg 0%
Histidine 0.221mg 0.91mg 0%

Which food is preferable for your diet?

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

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%
Tofu
566%
Yeast
Minerals Daily Need Coverage Score
59%
Tofu
94%
Yeast

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.31g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.