Tofu yogurt vs Firm tofu, raw
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 the calories in tofu yogurt come from carbohydrate.
More in tofu yogurt: carbohydrates (5.7×). More in firm tofu, raw: calcium (5.8×), copper (5×), protein (4.9×), phosphorus (5×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.5 g protein · 16 g carbs (1.2 g sugars) · 1.8 g fat
17.3 g protein · 2.8 g carbs · 8.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 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.
- Calcium118 mg · 683 mg9%53%
- Copper0.075 mg · 0.38 mg8%42%
- Protein3.5 g · 17.3 g7%35%
- Phosphorus38 mg · 190 mg3%15%
- Zinc0.31 mg · 1.6 mg3%14%
- Iron1.1 mg · 2.7 mg6%15%
- Total fat1.8 g · 8.7 g2%11%
- Thiamin (B1)0.06 mg · 0.16 mg5%13%
- Selenium13 µg · 17.4 µg24%32%
- Fiber0.2 g · 2.3 g1%8%
- Riboflavin (B2)0.02 mg · 0.1 mg2%8%
- Folate6 µg · 29 µg2%7%
- Saturated fatlimit0.26 g · 1.3 g1%6%
- Carbohydrates16 g · 2.8 g6%1%
- Magnesium40 mg · 58 mg10%14%
- Vitamin B60.02 mg · 0.092 mg1%5%
- Potassium47 mg · 237 mg1%5%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit35 mg · 14 mg2%·1%
- Vitamin C2.5 mg · 0.2 mg3%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.24 mg · 0.38 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: Tofu yogurt (SR Legacy 167722), Firm tofu, raw (SR Legacy 172475). 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.