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  6. Tofu yogurt vs. Sour cream

Tofu yogurt vs. Sour cream — In-Depth Nutrition Comparison

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The main differences between tofu yogurt and sour cream

  • Tofu yogurt is richer in selenium, iron, copper, and magnesium, yet sour cream is richer in vitamin B2, vitamin B12, vitamin A, and phosphorus.
  • Daily need coverage for saturated fat for sour cream is 42% higher.
  • Tofu yogurt contains 18 times more iron than sour cream. Tofu yogurt contains 1.06mg of iron, while sour cream contains 0.06mg.
  • Tofu yogurt contains less saturated fat.

Food types used in this article are Tofu yogurt and Sour cream, reduced fat.

Infographic

Tofu yogurt vs Sour cream 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more MagnesiumMagnesium +263.6%
Contains more IronIron +1666.7%
Contains more CopperCopper +650%
Contains more ZincZinc +14.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +217.1%
Contains more CalciumCalcium +19.5%
Contains more PotassiumPotassium +348.9%
Contains more PhosphorusPhosphorus +123.7%
~equal in Manganese ~mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 4.5% 40% 8% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3%
Contains more Vitamin CVitamin C +177.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5850%
Contains more Vitamin EVitamin E +29%
Contains more Vitamin B2Vitamin B2 +1100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +83.3%
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~0.02mg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Sour cream DV% diff.
Saturated fat 0.259g 8.7g 38%
Fats 1.8g 14.1g 19%
Vitamin B2 0.02mg 0.24mg 17%
Selenium 13µg 4.1µg 16%
Iron 1.06mg 0.06mg 13%
Vitamin A 2µg 119µg 13%
Vitamin B12 0µg 0.3µg 13%
Cholesterol 0mg 35mg 12%
Monounsaturated fat 0.4g 4.1g 9%
Protein 3.5g 7g 7%
Magnesium 40mg 11mg 7%
Copper 0.075mg 0.01mg 7%
Phosphorus 38mg 85mg 7%
Potassium 47mg 211mg 5%
Choline 48.4mg 19.2mg 5%
Calories 94kcal 181kcal 4%
Carbs 15.96g 7g 3%
Polyunsaturated fat 1.017g 0.5g 3%
Vitamin C 2.5mg 0.9mg 2%
Vitamin D 0µg 0.3µg 2%
Calcium 118mg 141mg 2%
Sodium 35mg 70mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin K 3.5µg 0.7µg 2%
Vitamin D* 0 IU 10 IU 1%
Fiber 0.2g 0g 1%
Vitamin E 0.31mg 0.4mg 1%
Vitamin B3 0.24mg 0.07mg 1%
Folate 6µg 11µg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 269kcal 259kcal N/A
Weight per 100 calories 106g 55g N/A
Unsaturated / Saturated Fat ratio 5.5 0.53 N/A
Net carbs 15.76g 7g N/A
Sugar 1.24g 0.3g N/A
Zinc 0.31mg 0.27mg 0%
Vitamin B6 0.02mg 0.02mg 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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more CarbsCarbs +128%
Contains more OtherOther +37.8%
Contains more ProteinProtein +100%
Contains more FatsFats +683.3%
~equal in Water ~71g

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
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +103.4%
Contains more Mono. FatMonounsaturated fat +925%

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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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.