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Yeast vs. Tofu — In-Depth Nutrition Comparison

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Important differences between yeast and tofu

  • Yeast has more vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, fiber, phosphorus, and zinc; however, tofu has more iron.
  • Yeast's daily need coverage for vitamin B1 is 909% more.
  • Yeast has 206 times more vitamin B3 than tofu. Yeast has 40.2mg of vitamin B3, while tofu has 0.195mg.

The food varieties used in the comparison are Leavening agents, yeast, baker's, active dry and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Yeast vs Tofu 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.
Yeast
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
Tofu
5
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%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +689.3%
Contains more CopperCopper +125.9%
Contains more ZincZinc +892.5%
Contains more PhosphorusPhosphorus +556.7%
Contains more CalciumCalcium +1066.7%
Contains more IronIron +147%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +93.9%
Contains more SeleniumSelenium +12.7%

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.
Yeast
8
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 1% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
Tofu
2
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%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +13467.9%
Contains more Vitamin B2Vitamin B2 +7592.3%
Contains more Vitamin B3Vitamin B3 +20515.4%
Contains more Vitamin B5Vitamin B5 +19752.9%
Contains more Vitamin B6Vitamin B6 +3091.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Choline ~28.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
4
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 g
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
Contains more ProteinProtein +400.5%
Contains more FatsFats +59.2%
Contains more CarbsCarbs +2104.3%
Contains more OtherOther +684.7%
Contains more WaterWater +1564.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 g
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
Contains more Mono. FatMonounsaturated fat +308%
Contains less Sat. FatSaturated fat -31%
Contains more Poly. FatPolyunsaturated fat +15776.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yeast Tofu DV% diff.
Vitamin B1 10.99mg 0.081mg 909%
Folate 2340µg 15µg 581%
Vitamin B2 4mg 0.052mg 304%
Vitamin B5 13.5mg 0.068mg 269%
Vitamin B3 40.2mg 0.195mg 250%
Vitamin B6 1.5mg 0.047mg 112%
Fiber 26.9g 0.3g 106%
Phosphorus 637mg 97mg 77%
Zinc 7.94mg 0.8mg 65%
Protein 40.44g 8.08g 65%
Iron 2.17mg 5.36mg 40%
Calcium 30mg 350mg 32%
Copper 0.436mg 0.193mg 27%
Potassium 955mg 121mg 25%
Polyunsaturated fat 0.017g 2.699g 18%
Carbs 41.22g 1.87g 13%
Manganese 0.312mg 0.605mg 13%
Calories 325kcal 76kcal 12%
Monounsaturated fat 4.309g 1.056g 8%
Magnesium 54mg 30mg 6%
Fats 7.61g 4.78g 4%
Vitamin B12 0.07µg 0µg 3%
Vitamin K 0.4µg 2.4µg 2%
Selenium 7.9µg 8.9µg 2%
Sodium 51mg 7mg 2%
Choline 32mg 28.8mg 1%
Saturated fat 1.001g 0.691g 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 14.32g 1.57g N/A
Sugar 0g 0.62g N/A
Vitamin E 0mg 0.01mg 0%
Tryptophan 0.54mg 0.12mg 0%
Threonine 1.99mg 0.402mg 0%
Isoleucine 1.89mg 0.435mg 0%
Leucine 2.92mg 0.713mg 0%
Lysine 3.28mg 0.452mg 0%
Methionine 0.59mg 0.108mg 0%
Phenylalanine 1.75mg 0.428mg 0%
Valine 2.31mg 0.446mg 0%
Histidine 0.91mg 0.221mg 0%

Which food is preferable for your diet?

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

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
566%
Yeast
6%
Tofu
Minerals Daily Need Coverage Score
94%
Yeast
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Yeast
Yeast is lower in Sugar (difference - 0.62g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Tofu
Tofu is lower in Saturated fat (difference - 0.31g)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/nutrients
  2. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.