Greek Yogurt vs. Tofu
Nutrition comparison of Greek Yogurt and 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
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and tofu:
- Both greek yogurt and tofu are high in calcium and protein.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than tofu.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and tofu contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, greek yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to tofu per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Tofu | |
|---|---|---|
| Protein | 55% | 39% |
| Carbohydrates | 22% | 9% |
| Fat | 24% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and tofu are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than greek yogurt - tofu has 0.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt and tofu contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Both greek yogurt and tofu are high in protein. Greek yogurt has 23% more protein than tofu - greek yogurt has 10g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Greek yogurt and tofu contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both greek yogurt and tofu are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and tofu does not contain significant amounts.
cholesterol
Tofu has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt and tofu contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than tofu - greek yogurt has 90ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin E
Greek yogurt and tofu contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Greek yogurt and tofu contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both greek yogurt and tofu contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Greek Yogurt | Tofu | |
|---|---|---|
| Thiamin | 0.044 MG | 0.081 MG |
| Riboflavin | 0.233 MG | 0.052 MG |
| Niacin | 0.197 MG | 0.195 MG |
| Pantothenic acid | 0.47 MG | 0.068 MG |
| Vitamin B6 | 0.055 MG | 0.047 MG |
| Folate | 12 UG | 15 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both greek yogurt and tofu are high in calcium. Tofu has 204% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 133 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Greek yogurt and tofu contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tofu has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.319 G |
| Total | 0.007 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 2.38 G |
| Total | 0.067 G | 2.38 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 Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Greek Yogurt g
()
|
Daily Values (%) |
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 tofu contain more calories in 100 grams?Greek yogurt and tofu contain similar amounts of calories - greek yogurt has 73 calories in 100g and tofu has 76 calories.
Is greek yogurt or tofu better for protein?
Both greek yogurt and tofu are high in protein. Greek yogurt has 20% more protein than tofu - greek yogurt has 10g of protein per 100 grams and tofu has 8.1g of protein.
Does greek yogurt or tofu contain more calcium?
Both greek yogurt and tofu are high in calcium. Tofu has 200% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and tofu has 350mg of calcium.
Does greek yogurt or tofu contain more iron?
Tofu is an abundant source of iron and it has 133 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and tofu has 5.4mg of iron.