Firm tofu, raw vs Tofu yogurt
In short
Gram for gram, there are 53% more calories in firm tofu, raw than in tofu yogurt (144 vs 94 in 100 g). Most of those in tofu yogurt come from carbohydrate.
More in firm tofu, raw: calcium (5.8×), copper (5×), protein (4.9×), phosphorus (5×) and 12 more. More in tofu yogurt: carbohydrates (5.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
17.3 g protein · 2.8 g carbs · 8.7 g fat
3.5 g protein · 16 g carbs (1.2 g sugars) · 1.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Calcium683 mg · 118 mg53%9%
- Copper0.38 mg · 0.075 mg42%8%
- Protein17.3 g · 3.5 g35%7%
- Phosphorus190 mg · 38 mg15%3%
- Zinc1.6 mg · 0.31 mg14%3%
- Iron2.7 mg · 1.1 mg15%6%
- Total fat8.7 g · 1.8 g11%2%
- Thiamin (B1)0.16 mg · 0.06 mg13%5%
- Selenium17.4 µg · 13 µg32%24%
- Fiber2.3 g · 0.2 g8%1%
- Riboflavin (B2)0.1 mg · 0.02 mg8%2%
- Folate29 µg · 6 µg7%2%
- Saturated fatlimit1.3 g · 0.26 g6%1%
- Carbohydrates2.8 g · 16 g1%6%
- Magnesium58 mg · 40 mg14%10%
- Vitamin B60.092 mg · 0.02 mg5%1%
- Potassium237 mg · 47 mg5%1%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit14 mg · 35 mg1%·2%
- Vitamin C0.2 mg · 2.5 mg<1%·3%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.38 mg · 0.24 mg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, vitamin A, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Firm tofu, raw (SR Legacy 172475), Tofu yogurt (SR Legacy 167722). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.