Yogurt vs. Tofu
Nutrition comparison of Yogurt and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and tofu:
- Both yogurt and tofu are high in calcium.
- Tofu has 6.5 times less sugar than yogurt.
- Tofu has 67% less saturated fat than yogurt.
- Tofu has more thiamin, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
- Tofu is a great source of protein.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and tofu contain similar amounts of calories - yogurt has 61 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to tofu per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Tofu | |
|---|---|---|
| Protein | 22% | 39% |
| Carbohydrates | 30% | 9% |
| Fat | 48% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and tofu are low in carbohydrates - yogurt has 4.7g 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 yogurt comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than yogurt - tofu has 0.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Tofu has 6.5 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Tofu is a great source of protein and it has 133% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 67% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
cholesterol
Tofu has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and tofu contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than tofu - yogurt has 27ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Yogurt and tofu contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Yogurt and tofu contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Yogurt and tofu contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and tofu contain significant amounts of niacin, Vitamin B6 and folate.
| Yogurt | Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.081 MG |
| Riboflavin | 0.142 MG | 0.052 MG |
| Niacin | 0.075 MG | 0.195 MG |
| Pantothenic acid | 0.389 MG | 0.068 MG |
| Vitamin B6 | 0.032 MG | 0.047 MG |
| Folate | 7 UG | 15 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and tofu are high in calcium. Tofu has 189% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 106 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Yogurt and tofu contain similar amounts of potassium - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.319 G |
| Total | 0.027 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than yogurt per 100 grams.
| Yogurt | Tofu | |
|---|---|---|
| linoleic acid | 0.065 G | 2.38 G |
| Total | 0.065 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.
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 yogurt or tofu contain more calories in 100 grams?Yogurt and tofu contain similar amounts of calories - yogurt has 61 calories in 100g and tofu has 76 calories.
Is yogurt or tofu better for protein?
Tofu is a great source of protein and it has 130% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and tofu has 8.1g of protein.
Does yogurt or tofu contain more calcium?
Both yogurt and tofu are high in calcium. Tofu has 190% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and tofu has 350mg of calcium.
Does yogurt or tofu contain more iron?
Tofu is an abundant source of iron and it has 106 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and tofu has 5.4mg of iron.