Yogurt vs. Fried Tofu
Nutrition comparison of Yogurt and Fried Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
fried tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and fried tofu:
- Both yogurt and fried tofu are high in calcium.
- Fried tofu has more thiamin, Vitamin B6 and folate, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried tofu is high in calories and yogurt has 77% less calories than fried tofu - yogurt has 61 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, yogurt is lighter in protein, heavier in carbs and lighter in fat compared to fried tofu per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Fried Tofu | |
|---|---|---|
| Protein | 22% | 26% |
| Carbohydrates | 30% | 12% |
| Fat | 48% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and fried tofu contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than yogurt - fried tofu has 3.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and fried tofu contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 442% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Yogurt and fried tofu contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
cholesterol
Fried tofu has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and fried tofu contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Yogurt has 26 times more Vitamin A than fried tofu - yogurt has 27ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.
Vitamin D
Yogurt and fried tofu contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.
Vitamin E
Yogurt and fried tofu contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Yogurt and fried tofu contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin, Vitamin B6 and folate, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and fried tofu contain significant amounts of niacin.
| Yogurt | Fried Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.17 MG |
| Riboflavin | 0.142 MG | 0.05 MG |
| Niacin | 0.075 MG | 0.1 MG |
| Pantothenic acid | 0.389 MG | 0.14 MG |
| Vitamin B6 | 0.032 MG | 0.099 MG |
| Folate | 7 UG | 27 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and fried tofu are high in calcium. Fried tofu has 207% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 96 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Yogurt and fried tofu contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and fried tofu has 146mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both yogurt and fried tofu contain small amounts of beta-carotene.
| Yogurt | Fried Tofu | |
|---|---|---|
| beta-carotene | 5 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Fried Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 1.346 G |
| Total | 0.027 G | 1.346 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than yogurt per 100 grams.
| Yogurt | Fried Tofu | |
|---|---|---|
| linoleic acid | 0.065 G | 10.044 G |
| Total | 0.065 G | 10.044 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Yogurt or Fried Tofu .
Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Fried Tofu (Tofu, fried) .
Yogurt g
()
|
Daily Values (%) |
Fried Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yogurt or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and yogurt has 80% less calories than fried tofu - yogurt has 61 calories in 100g and fried tofu has 270 calories.
Does yogurt or fried tofu contain more calcium?
Both yogurt and fried tofu are high in calcium. Fried tofu has 210% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does yogurt or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 96 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and fried tofu has 4.9mg of iron.