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  6. Tofu yogurt vs. Tofu

Tofu yogurt vs. Tofu — In-Depth Nutrition Comparison

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Important differences between tofu yogurt and tofu

  • Tofu yogurt has less calcium, copper, phosphorus, iron, zinc, fiber, vitamin B1, selenium, vitamin B2, and folate.
  • Tofu's daily need coverage for calcium is 57% more.

The food varieties used in the comparison are Tofu yogurt and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Tofu yogurt vs Tofu 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.
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%
Tofu
Tofu
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +478.8%
Contains more PotassiumPotassium +404.3%
Contains more IronIron +150.9%
Contains more CopperCopper +404%
Contains more ZincZinc +406.5%
Contains more PhosphorusPhosphorus +400%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +33.8%

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%
Tofu
Tofu
6
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +58.8%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Tofu DV% diff.
Calcium 118mg 683mg 57%
Manganese 1.181mg 51%
Copper 0.075mg 0.378mg 34%
Protein 3.5g 17.27g 28%
Polyunsaturated fat 1.017g 4.921g 26%
Phosphorus 38mg 190mg 22%
Iron 1.06mg 2.66mg 20%
Fats 1.8g 8.72g 11%
Zinc 0.31mg 1.57mg 11%
Choline 48.4mg 9%
Vitamin B1 0.06mg 0.158mg 8%
Selenium 13µg 17.4µg 8%
Fiber 0.2g 2.3g 8%
Vitamin B6 0.02mg 0.092mg 6%
Potassium 47mg 237mg 6%
Folate 6µg 29µg 6%
Vitamin B2 0.02mg 0.102mg 6%
Saturated fat 0.259g 1.261g 5%
Magnesium 40mg 58mg 4%
Carbs 15.96g 2.78g 4%
Monounsaturated fat 0.4g 1.925g 4%
Vitamin K 3.5µg 3%
Calories 94kcal 144kcal 3%
Vitamin B5 0.133mg 3%
Vitamin C 2.5mg 0.2mg 3%
Vitamin E 0.31mg 2%
Vitamin B3 0.24mg 0.381mg 1%
Sodium 35mg 14mg 1%
Net carbs 15.76g 0.48g N/A
Sugar 1.24g N/A
Vitamin A 2µg 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%

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
Tofu
Tofu
3
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more CarbsCarbs +474.1%
Contains more ProteinProtein +393.4%
Contains more FatsFats +384.4%
Contains more OtherOther +12.9%
~equal in Water ~69.83g

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
Tofu
Tofu
2
16% 24% 61%
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 -79.5%
Contains more Mono. FatMonounsaturated fat +381.3%
Contains more Poly. FatPolyunsaturated fat +383.9%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.