Greek Yogurt vs. Silken Tofu
Nutrition comparison of Greek Yogurt and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and silken tofu:
- Both greek yogurt and silken tofu are high in calcium.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Greek yogurt has signficantly more Vitamin A than silken tofu.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and silken tofu contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, greek yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to silken tofu per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Silken Tofu | |
|---|---|---|
| Protein | 55% | 43% |
| Carbohydrates | 22% | 7% |
| Fat | 24% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and silken tofu are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than greek yogurt - silken tofu has 0.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and silken tofu contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 39% more protein than silken tofu - greek yogurt has 10g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Greek yogurt and silken tofu contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both greek yogurt and silken tofu are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt and silken tofu contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than silken tofu - greek yogurt has 90ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Greek yogurt and silken tofu contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Greek yogurt and silken tofu contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both greek yogurt and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Greek Yogurt | Silken Tofu | |
|---|---|---|
| Thiamin | 0.044 MG | 0.047 MG |
| Riboflavin | 0.233 MG | 0.037 MG |
| Niacin | 0.197 MG | 0.535 MG |
| Pantothenic acid | 0.47 MG | 0.051 MG |
| Vitamin B6 | 0.055 MG | 0.052 MG |
| Folate | 12 UG | 44 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both greek yogurt and silken tofu are high in calcium. Greek yogurt has a little more calcium (4%) than silken tofu by weight - greek yogurt has 115mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 26 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Greek yogurt and silken tofu contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and silken tofu has 120mg 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 greek yogurt and silken tofu contain small amounts of beta-carotene.
| Greek Yogurt | Silken Tofu | |
|---|---|---|
| beta-carotene | 6 UG | 4 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.246 G |
| Total | 0.007 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 1.835 G |
| Total | 0.067 G | 1.835 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Greek Yogurt g
()
|
Daily Values (%) |
Silken 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 greek yogurt or silken tofu contain more calories in 100 grams?Greek yogurt and silken tofu contain similar amounts of calories - greek yogurt has 73 calories in 100g and silken tofu has 61 calories.
Is greek yogurt or silken tofu better for protein?
Greek yogurt is a great source of protein and it has 40% more protein than silken tofu - greek yogurt has 10g of protein per 100 grams and silken tofu has 7.2g of protein.
Does greek yogurt or silken tofu contain more calcium?
Both greek yogurt and silken tofu are high in calcium. Greek yogurt has a little more calcium ( 0%) than silken tofu by weight - greek yogurt has 115mg of calcium in 100 grams and silken tofu has 111mg of calcium.