Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Tofu yogurt vs. Porridge — In-Depth Nutrition Comparison

Compare

How are tofu yogurt and porridge different?

  • Tofu yogurt is higher in selenium, magnesium, and polyunsaturated fat; however, porridge is richer in iron.
  • Daily need coverage for iron for porridge is 34% higher.
  • Tofu yogurt contains 9 times more polyunsaturated fat than porridge. While tofu yogurt contains 1.017g of polyunsaturated fat, porridge contains only 0.114g.

Tofu yogurt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt are the varieties used in this article.

Infographic

Tofu yogurt vs Porridge 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 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +35.6%
Contains more PotassiumPotassium +193.8%
Contains more CopperCopper +87.5%
Contains more ZincZinc +138.5%
Contains more PhosphorusPhosphorus +153.3%
Contains more SeleniumSelenium +364.3%
Contains more IronIron +252.8%
Contains less SodiumSodium -82.9%
~equal in Manganese ~0mg

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 8.3% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin KVitamin K +3400%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Porridge DV% diff.
Iron 1.06mg 3.74mg 34%
Selenium 13µg 2.8µg 19%
Choline 48.4mg 9%
Magnesium 40mg 5mg 8%
Polyunsaturated fat 1.017g 0.114g 6%
Protein 3.5g 1.44g 4%
Copper 0.075mg 0.04mg 4%
Phosphorus 38mg 15mg 3%
Vitamin C 2.5mg 0mg 3%
Vitamin K 3.5µg 0.1µg 3%
Calcium 118mg 87mg 3%
Vitamin E 0.31mg 0.02mg 2%
Folate 6µg 12µg 2%
Vitamin B3 0.24mg 0.52mg 2%
Calories 94kcal 50kcal 2%
Zinc 0.31mg 0.13mg 2%
Carbs 15.96g 10.52g 2%
Fats 1.8g 0.21g 2%
Sodium 35mg 6mg 1%
Monounsaturated fat 0.4g 0.028g 1%
Fiber 0.2g 0.5g 1%
Potassium 47mg 16mg 1%
Vitamin B5 0.071mg 1%
Vitamin B6 0.02mg 0.013mg 1%
Saturated fat 0.259g 0.033g 1%
Net carbs 15.76g 10.02g N/A
Sugar 1.24g 0.03g N/A
Vitamin A 2µg 0µg 0%
Vitamin B1 0.06mg 0.055mg 0%
Vitamin B2 0.02mg 0.025mg 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +143.1%
Contains more FatsFats +757.1%
Contains more CarbsCarbs +51.7%
Contains more OtherOther +463.6%
Contains more WaterWater +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +1328.6%
Contains more Poly. FatPolyunsaturated fat +792.1%
Contains less Sat. FatSaturated fat -87.3%

People also compare

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.