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
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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 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% |
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 | +∞% |
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +1892.5% |
| Contains more Poly. FatPolyunsaturated fat | +22391.7% |
| Contains less Sat. FatSaturated fat | -83.1% |
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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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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
6%
17%
Minerals Daily Need Coverage Score
59%
19%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.574g)
Which food is lower in Cholesterol?
Tofu is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Tofu is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Tofu contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Tofu is lower in glycemic index (difference - 4)
Which food is cheaper?
Tofu is cheaper (difference - $2.6)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.