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  6. Tofu vs. Yogurt

Tofu vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between tofu and yogurt

  • Tofu has more iron, manganese, calcium, and copper; however, yogurt is higher in vitamin B12, vitamin B2, phosphorus, and vitamin B5.
  • Tofu covers your daily need for iron, 66% more than yogurt.
  • Tofu has 67 times more manganese than yogurt. While tofu has 0.605mg of manganese, yogurt has only 0.009mg.

These are the specific foods used in this comparison Tofu, raw, regular, prepared with calcium sulfate and Yogurt, Greek, plain, nonfat.

Infographic

Tofu vs Yogurt 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
Tofu
7
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%
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +218.2%
Contains more IronIron +7557.1%
Contains more CopperCopper +1035.3%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +6622.2%
Contains more PotassiumPotassium +16.5%
Contains more PhosphorusPhosphorus +39.2%
~equal in Selenium ~9.7µg

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
Tofu
5
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%
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +90.7%
Contains more Vitamin B2Vitamin B2 +434.6%
Contains more Vitamin B5Vitamin B5 +386.8%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.208mg

All nutrients comparison - raw data values

Nutrient Tofu Yogurt DV% diff.
Iron 5.36mg 0.07mg 66%
Vitamin B12 0µg 0.75µg 31%
Manganese 0.605mg 0.009mg 26%
Calcium 350mg 110mg 24%
Copper 0.193mg 0.017mg 20%
Polyunsaturated fat 2.699g 0.012g 18%
Vitamin B2 0.052mg 0.278mg 17%
Fats 4.78g 0.39g 7%
Magnesium 30mg 11mg 5%
Vitamin B1 0.081mg 0.023mg 5%
Phosphorus 97mg 135mg 5%
Vitamin B5 0.068mg 0.331mg 5%
Protein 8.08g 10.19g 4%
Saturated fat 0.691g 0.117g 3%
Zinc 0.8mg 0.52mg 3%
Monounsaturated fat 1.056g 0.053g 3%
Cholesterol 0mg 5mg 2%
Choline 28.8mg 15.1mg 2%
Folate 15µg 7µg 2%
Vitamin K 2.4µg 0µg 2%
Vitamin B6 0.047mg 0.063mg 1%
Calories 76kcal 59kcal 1%
Selenium 8.9µg 9.7µg 1%
Fiber 0.3g 0g 1%
Carbs 1.87g 3.6g 1%
Potassium 121mg 141mg 1%
Sodium 7mg 36mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 1.57g 3.6g N/A
Sugar 0.62g 3.24g N/A
Vitamin A 1µg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B3 0.195mg 0.208mg 0%
Trans fat 0g 0.006g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1125.6%
Contains more ProteinProtein +26.1%
Contains more CarbsCarbs +92.5%
~equal in Water ~85.1g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +1892.5%
Contains more Poly. FatPolyunsaturated fat +22391.7%
Contains less Sat. FatSaturated fat -83.1%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.