Firm tofu, raw vs Tofu yogurt

Firm tofu, rawTofu yogurt
Same weightSame caloriesOne serving

In short

One serving each: 181 calories in firm tofu, raw (1/2 cup, 126 g), 246 calories in tofu yogurt (1 cup, 262 g). Most of those in tofu yogurt come from carbohydrate.

More in firm tofu, raw: calcium (2.8×), copper (2.4×), protein (2.4×), phosphorus (2.4×) and 6 more. More in tofu yogurt: selenium, carbohydrates (12×), magnesium and vitamin C. Everything else is within 4% of a day's needs.

Calories, and where they come from

Firm tofu, raw181 cal

1/2 cup (126 g) · 21.8 g protein · 3.5 g carbs · 11 g fat

Tofu yogurt246 cal

1 cup (262 g) · 9.2 g protein · 41.8 g carbs (3.2 g sugars) · 4.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%37.5%75%
  • Calcium861 mg · 309 mg
    66%24%
  • Copper0.48 mg · 0.2 mg
    53%22%
  • Protein21.8 g · 9.2 g
    44%18%
  • Selenium21.9 µg · 34.1 µg
    40%62%
  • Carbohydrates3.5 g · 41.8 g
    1%15%
  • Phosphorus239 mg · 99.6 mg
    19%8%
  • Zinc2 mg · 0.81 mg
    18%7%
  • Fiber2.9 g · 0.52 g
    10%2%
  • Total fat11 g · 4.7 g
    14%6%
  • Magnesium73.1 mg · 105 mg
    17%25%
  • Vitamin C0.25 mg · 6.5 mg
    <1%7%
  • Riboflavin (B2)0.13 mg · 0.052 mg
    10%4%
  • Folate36.5 µg · 15.7 µg
    9%4%
  • Saturated fatlimit1.6 g · 0.68 g
    8%3%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit17.6 mg · 91.7 mg1%·4%
  • Potassium299 mg · 123 mg6%·3%
  • Iron3.4 mg · 2.8 mg19%·15%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.2 mg · 0.16 mg17%·13%
  • Niacin (B3)0.48 mg · 0.63 mg3%·4%
  • Vitamin B60.12 mg · 0.052 mg7%·3%
  • 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.

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