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Tofu yogurt vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Tofu yogurt and Flour?

  • Tofu yogurt is higher in Calcium, yet Flour is higher in Vitamin B1, Iron, Folate, Selenium, Vitamin B2, Vitamin B3, Phosphorus, Fiber, and Copper.
  • Flour's daily need coverage for Vitamin B1 is 60% more.
  • Tofu yogurt has 8 times more Calcium than Flour. While Tofu yogurt has 118mg of Calcium, Flour has only 15mg.

We used Tofu yogurt and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Tofu yogurt vs Flour 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%
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +686.7%
Contains more PotassiumPotassium +127.7%
Contains more IronIron +337.7%
Contains more CopperCopper +92%
Contains more ZincZinc +125.8%
Contains more PhosphorusPhosphorus +184.2%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +160.8%

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% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Flour
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin KVitamin K +1066.7%
Contains more CholineCholine +365.4%
Contains more Vitamin B1Vitamin B1 +1208.3%
Contains more Vitamin B2Vitamin B2 +2370%
Contains more Vitamin B3Vitamin B3 +2360%
Contains more Vitamin B6Vitamin B6 +120%
Contains more FolateFolate +2950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +83.7%
Contains more WaterWater +550.2%
Contains more OtherOther +169.6%
Contains more ProteinProtein +195.1%
Contains more CarbsCarbs +378.1%

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
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +359.8%
Contains more Poly. FatPolyunsaturated fat +146.2%
Contains less Sat. FatSaturated Fat -40.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tofu yogurt Flour Opinion
Calories 94kcal 364kcal Flour
Protein 3.5g 10.33g Flour
Fats 1.8g 0.98g Tofu yogurt
Vitamin C 2.5mg 0mg Tofu yogurt
Net carbs 15.76g 73.61g Flour
Carbs 15.96g 76.31g Flour
Magnesium 40mg 22mg Tofu yogurt
Calcium 118mg 15mg Tofu yogurt
Potassium 47mg 107mg Flour
Iron 1.06mg 4.64mg Flour
Sugar 1.24g 0.27g Flour
Fiber 0.2g 2.7g Flour
Copper 0.075mg 0.144mg Flour
Zinc 0.31mg 0.7mg Flour
Phosphorus 38mg 108mg Flour
Sodium 35mg 2mg Flour
Vitamin A 33IU 0IU Tofu yogurt
Vitamin A 2µg 0µg Tofu yogurt
Vitamin E 0.31mg 0.06mg Tofu yogurt
Manganese 0.682mg Flour
Selenium 13µg 33.9µg Flour
Vitamin B1 0.06mg 0.785mg Flour
Vitamin B2 0.02mg 0.494mg Flour
Vitamin B3 0.24mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.02mg 0.044mg Flour
Vitamin K 3.5µg 0.3µg Tofu yogurt
Folate 6µg 183µg Flour
Choline 48.4mg 10.4mg Tofu yogurt
Saturated Fat 0.259g 0.155g Flour
Monounsaturated Fat 0.4g 0.087g Tofu yogurt
Polyunsaturated fat 1.017g 0.413g Tofu yogurt
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour

Which food is preferable for your diet?

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

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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
7%
Tofu yogurt
46%
Flour
Minerals Daily Need Coverage Score
23%
Tofu yogurt
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 72)
Which food is cheaper?
Tofu yogurt
Tofu yogurt is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.104g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.