Firm tofu, raw vs Tofu yogurt
In short
For the same 100 calories you eat 69 g of firm tofu, raw or 106 g of tofu yogurt. Most of those in tofu yogurt come from carbohydrate.
More in firm tofu, raw: calcium (3.8×), copper (3.3×), protein (3.2×), phosphorus (3.3×) and 3 more. More in tofu yogurt: carbohydrates (8.8×). Everything else is within 4% of a day's needs.
Calories, and where they come from
69.4 g · 12 g protein · 1.9 g carbs · 6.1 g fat
106 g · 3.7 g protein · 17 g carbs (1.3 g sugars) · 1.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Calcium36% vs 10%
474 mg vs 126 mg
- Copper29% vs 9%
0.26 mg vs 0.08 mg
- Protein24% vs 7%
12 g vs 3.7 g
- Phosphorus11% vs 3%
132 mg vs 40.4 mg
- Zinc10% vs 3%
1.1 mg vs 0.33 mg
- Carbohydrates1% vs 6%
1.9 g vs 17 g
- Total fat8% vs 2%
6.1 g vs 1.9 g
- Fiber6% vs 1%
1.6 g vs 0.21 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.88 g · 0.28 g4%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit9.7 mg · 37.2 mg<1%·2%
- Potassium165 mg · 50 mg4%·1%
- Iron1.8 mg · 1.1 mg10%·6%
- Magnesium40.3 mg · 42.6 mg10%·10%
- Selenium12.1 µg · 13.8 µg22%·25%
- Vitamin C0.14 mg · 2.7 mg<1%·3%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.064 mg9%·5%
- Riboflavin (B2)0.071 mg · 0.021 mg5%·2%
- Niacin (B3)0.26 mg · 0.26 mg2%·2%
- Vitamin B60.064 mg · 0.021 mg4%·1%
- Folate20.1 µg · 6.4 µg5%·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.