Yogurt vs. Silken Tofu
Nutrition comparison of 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
yogurt
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and silken tofu:
- Both yogurt and silken tofu are high in calcium.
- Silken tofu has 75% less saturated fat than yogurt.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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
Yogurt and silken tofu contain similar amounts of calories - yogurt has 61 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and similar to silken tofu for fat. Yogurt has a macronutrient ratio of 22:30:48 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Silken Tofu | |
|---|---|---|
| Protein | 22% | 43% |
| Carbohydrates | 30% | 7% |
| Fat | 48% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and silken tofu are low in carbohydrates - yogurt has 4.7g 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 yogurt comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than yogurt - silken tofu has 0.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and silken tofu contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 107% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 75% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and silken tofu contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than silken tofu - yogurt has 27ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Yogurt and silken tofu contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Yogurt and silken tofu contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Yogurt and silken tofu contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both yogurt and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Yogurt | Silken Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.047 MG |
| Riboflavin | 0.142 MG | 0.037 MG |
| Niacin | 0.075 MG | 0.535 MG |
| Pantothenic acid | 0.389 MG | 0.051 MG |
| Vitamin B6 | 0.032 MG | 0.052 MG |
| Folate | 7 UG | 44 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and silken tofu are high in calcium. Yogurt has a little more calcium (9%) than silken tofu by weight - yogurt has 121mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 21 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Yogurt and silken tofu contain similar amounts of potassium - yogurt has 155mg 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 yogurt and silken tofu contain small amounts of beta-carotene.
| Yogurt | Silken Tofu | |
|---|---|---|
| beta-carotene | 5 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.246 G |
| Total | 0.027 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than yogurt per 100 grams.
| Yogurt | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.065 G | 1.835 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
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 yogurt or silken tofu contain more calories in 100 grams?Yogurt and silken tofu contain similar amounts of calories - yogurt has 61 calories in 100g and silken tofu has 61 calories.
Is yogurt or silken tofu better for protein?
Silken tofu has 110% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Does yogurt or silken tofu contain more calcium?
Both yogurt and silken tofu are high in calcium. Yogurt has a little more calcium ( 10%) than silken tofu by weight - yogurt has 121mg of calcium in 100 grams and silken tofu has 111mg of calcium.