Tofu yogurt vs Hard tofu
In short
Gram for gram, there are 54% more calories in hard tofu than in tofu yogurt (145 vs 94 in 100 g). Most of the calories in tofu yogurt come from carbohydrate.
More in tofu yogurt: carbohydrates (3.6×). More in hard tofu: copper (4.4×), protein (3.6×), calcium (2.9×), phosphorus (6.1×) and 7 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
12.7 g protein · 4.4 g carbs · 10 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.
- Copper0.075 mg · 0.33 mg8%36%
- Protein3.5 g · 12.7 g7%25%
- Calcium118 mg · 345 mg9%27%
- Phosphorus38 mg · 231 mg3%18%
- Zinc0.31 mg · 1.7 mg3%15%
- Total fat1.8 g · 10 g2%13%
- Iron1.1 mg · 2.8 mg6%15%
- Selenium13 µg · 16.8 µg24%31%
- Saturated fatlimit0.26 g · 1.4 g1%7%
- Riboflavin (B2)0.02 mg · 0.077 mg2%6%
- Carbohydrates16 g · 4.4 g6%2%
- Folate6 µg · 22 µg2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber0.2 g · 0.6 g1%·2%
- Sodiumlimit35 mg · 2 mg2%·<1%
- Potassium47 mg · 146 mg1%·3%
- Magnesium40 mg · 53 mg10%·13%
- Vitamin C2.5 mg · 0.3 mg3%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.06 mg · 0.042 mg5%·4%
- Niacin (B3)0.24 mg · 0.64 mg2%·4%
- Vitamin B60.02 mg · 0.039 mg1%·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), Hard tofu (SR Legacy 174291). 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.