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Yogurt vs. Tofu — In-Depth Nutrition Comparison

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Summary of differences between yogurt and tofu

  • Yogurt has more vitamin B12, vitamin B2, phosphorus, and vitamin B5; however, tofu is higher in iron, manganese, calcium, and copper.
  • Tofu covers your daily need for iron, 66% more than yogurt.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Tofu, raw, regular, prepared with calcium sulfate.

Infographic

Yogurt 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.
Yogurt
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Tofu
Tofu
7
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 PotassiumPotassium +16.5%
Contains more PhosphorusPhosphorus +39.2%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +218.2%
Contains more IronIron +7557.1%
Contains more CopperCopper +1035.3%
Contains more ZincZinc +53.8%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +6622.2%
~equal in Selenium ~8.9µg

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.
Yogurt
Yogurt
5
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Tofu
Tofu
5
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +434.6%
Contains more Vitamin B5Vitamin B5 +386.8%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more CholineCholine +90.7%
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.195mg

All nutrients comparison - raw data values

Nutrient Yogurt Tofu DV% diff.
Iron 0.07mg 5.36mg 66%
Vitamin B12 0.75µg 0µg 31%
Manganese 0.009mg 0.605mg 26%
Calcium 110mg 350mg 24%
Copper 0.017mg 0.193mg 20%
Polyunsaturated fat 0.012g 2.699g 18%
Vitamin B2 0.278mg 0.052mg 17%
Fats 0.39g 4.78g 7%
Magnesium 11mg 30mg 5%
Vitamin B1 0.023mg 0.081mg 5%
Phosphorus 135mg 97mg 5%
Vitamin B5 0.331mg 0.068mg 5%
Protein 10.19g 8.08g 4%
Saturated fat 0.117g 0.691g 3%
Zinc 0.52mg 0.8mg 3%
Monounsaturated fat 0.053g 1.056g 3%
Cholesterol 5mg 0mg 2%
Choline 15.1mg 28.8mg 2%
Folate 7µg 15µg 2%
Vitamin K 0µg 2.4µg 2%
Vitamin B6 0.063mg 0.047mg 1%
Calories 59kcal 76kcal 1%
Selenium 9.7µg 8.9µg 1%
Fiber 0g 0.3g 1%
Carbs 3.6g 1.87g 1%
Potassium 141mg 121mg 1%
Sodium 36mg 7mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.6g 1.57g N/A
Sugar 3.24g 0.62g N/A
Vitamin A 1µg 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin B3 0.208mg 0.195mg 0%
Trans fat 0.006g 0g N/A
Tryptophan 0.12mg 0%
Threonine 0.402mg 0%
Isoleucine 0.435mg 0%
Leucine 0.713mg 0%
Lysine 0.452mg 0%
Methionine 0.108mg 0%
Phenylalanine 0.428mg 0%
Valine 0.446mg 0%
Histidine 0.221mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Tofu
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 +26.1%
Contains more CarbsCarbs +92.5%
Contains more FatsFats +1125.6%
~equal in Water ~84.55g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Tofu
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 less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +1892.5%
Contains more Poly. FatPolyunsaturated fat +22391.7%

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.