Yogurt vs. Tofu — In-Depth Nutrition Comparison
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Important differences between yogurt and tofu
- Yogurt has more vitamin B12 and vitamin B2; however, tofu has more calcium, manganese, copper, iron, selenium, vitamin B1, magnesium, and zinc.
- Tofu's daily need coverage for calcium is 57% more.
The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Tofu, raw, firm, prepared with calcium sulfate.
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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 | +427.3% |
| Contains more CalciumCalcium | +520.9% |
| Contains more PotassiumPotassium | +68.1% |
| Contains more IronIron | +3700% |
| Contains more CopperCopper | +2123.5% |
| Contains more ZincZinc | +201.9% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -61.1% |
| Contains more ManganeseManganese | +13022.2% |
| Contains more SeleniumSelenium | +79.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +172.5% |
| Contains more Vitamin B5Vitamin B5 | +148.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +587% |
| Contains more Vitamin B3Vitamin B3 | +83.2% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more FolateFolate | +314.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 110mg | 683mg | 57% |
| Manganese | 0.009mg | 1.181mg | 51% |
| Copper | 0.017mg | 0.378mg | 40% |
| Polyunsaturated fat | 0.012g | 4.921g | 33% |
| Iron | 0.07mg | 2.66mg | 32% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Protein | 10.19g | 17.27g | 14% |
| Vitamin B2 | 0.278mg | 0.102mg | 14% |
| Selenium | 9.7µg | 17.4µg | 14% |
| Fats | 0.39g | 8.72g | 13% |
| Magnesium | 11mg | 58mg | 11% |
| Vitamin B1 | 0.023mg | 0.158mg | 11% |
| Zinc | 0.52mg | 1.57mg | 10% |
| Fiber | 0g | 2.3g | 9% |
| Phosphorus | 135mg | 190mg | 8% |
| Folate | 7µg | 29µg | 6% |
| Saturated fat | 0.117g | 1.261g | 5% |
| Monounsaturated fat | 0.053g | 1.925g | 5% |
| Vitamin B5 | 0.331mg | 0.133mg | 4% |
| Calories | 59kcal | 144kcal | 4% |
| Potassium | 141mg | 237mg | 3% |
| Choline | 15.1mg | 3% | |
| Vitamin B6 | 0.063mg | 0.092mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Sodium | 36mg | 14mg | 1% |
| Vitamin B3 | 0.208mg | 0.381mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 3.6g | 0.48g | N/A |
| Carbs | 3.6g | 2.78g | 0% |
| Sugar | 3.24g | N/A | |
| Vitamin A | 1µg | 0% | |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.006g | 0g | N/A |
| 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% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +29.5% |
| Contains more WaterWater | +21.9% |
| Contains more ProteinProtein | +69.5% |
| Contains more FatsFats | +2135.9% |
| Contains more OtherOther | +94.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.7% |
| Contains more Mono. FatMonounsaturated fat | +3532.1% |
| Contains more Poly. FatPolyunsaturated fat | +40908.3% |
