Tofu yogurt vs Firm tofu, raw
In short
For the same 100 calories you eat 106 g of tofu yogurt or 69 g of firm tofu, raw. Most of the calories in tofu yogurt come from carbohydrate.
More in tofu yogurt: carbohydrates (8.8×). More in firm tofu, raw: calcium (3.8×), copper (3.3×), protein (3.2×), phosphorus (3.3×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
106 g · 3.7 g protein · 17 g carbs (1.3 g sugars) · 1.9 g fat
69.4 g · 12 g protein · 1.9 g carbs · 6.1 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 calories 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.
- Calcium126 mg · 474 mg10%36%
- Copper0.08 mg · 0.26 mg9%29%
- Protein3.7 g · 12 g7%24%
- Phosphorus40.4 mg · 132 mg3%11%
- Zinc0.33 mg · 1.1 mg3%10%
- Carbohydrates17 g · 1.9 g6%1%
- Total fat1.9 g · 6.1 g2%8%
- Fiber0.21 g · 1.6 g1%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.28 g · 0.88 g1%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit37.2 mg · 9.7 mg2%·<1%
- Potassium50 mg · 165 mg1%·4%
- Iron1.1 mg · 1.8 mg6%·10%
- Magnesium42.6 mg · 40.3 mg10%·10%
- Selenium13.8 µg · 12.1 µg25%·22%
- Vitamin C2.7 mg · 0.14 mg3%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.064 mg · 0.11 mg5%·9%
- Riboflavin (B2)0.021 mg · 0.071 mg2%·5%
- Niacin (B3)0.26 mg · 0.26 mg2%·2%
- Vitamin B60.021 mg · 0.064 mg1%·4%
- Folate6.4 µg · 20.1 µg2%·5%
- 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.