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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Calcium9% vs 53%
118 mg vs 683 mg
- Copper8% vs 42%
0.075 mg vs 0.38 mg
- Protein7% vs 35%
3.5 g vs 17.3 g
- Phosphorus3% vs 15%
38 mg vs 190 mg
- Zinc3% vs 14%
0.31 mg vs 1.6 mg
- Iron6% vs 15%
1.1 mg vs 2.7 mg
- Total fat2% vs 11%
1.8 g vs 8.7 g
- Thiamin (B1)5% vs 13%
0.06 mg vs 0.16 mg
- Selenium24% vs 32%
13 µg vs 17.4 µg
- Fiber1% vs 8%
0.2 g vs 2.3 g
- Riboflavin (B2)2% vs 8%
0.02 mg vs 0.1 mg
- Folate2% vs 7%
6 µg vs 29 µg
- Saturated fatlimit1% vs 6%
0.26 g vs 1.3 g
- Carbohydrates6% vs 1%
16 g vs 2.8 g
- Magnesium10% vs 14%
40 mg vs 58 mg
- Vitamin B61% vs 5%
0.02 mg vs 0.092 mg
- Potassium1% vs 5%
47 mg vs 237 mg
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.