Tofu yogurt vs Hard tofu
In short
For the same 100 calories you eat 106 g of tofu yogurt or 69 g of hard tofu. Most of the calories in tofu yogurt come from carbohydrate.
More in tofu yogurt: carbohydrates (5.6×) and selenium. More in hard tofu: copper (2.8×), protein (2.3×), phosphorus (3.9×), calcium 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 g · 8.7 g protein · 3 g carbs · 6.9 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.
- Copper0.08 mg · 0.23 mg9%25%
- Protein3.7 g · 8.7 g7%17%
- Phosphorus40.4 mg · 159 mg3%13%
- Calcium126 mg · 238 mg10%18%
- Zinc0.33 mg · 1.1 mg3%10%
- Total fat1.9 g · 6.9 g2%9%
- Carbohydrates17 g · 3 g6%1%
- Iron1.1 mg · 1.9 mg6%11%
- Selenium13.8 µg · 11.6 µg25%21%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Saturated fatlimit0.28 g · 1.0 g1%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber0.21 g · 0.41 g1%·1%
- Sodiumlimit37.2 mg · 1.4 mg2%·<1%
- Potassium50 mg · 101 mg1%·2%
- Magnesium42.6 mg · 36.6 mg10%·9%
- Vitamin C2.7 mg · 0.21 mg3%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.064 mg · 0.029 mg5%·2%
- Riboflavin (B2)0.021 mg · 0.053 mg2%·4%
- Niacin (B3)0.26 mg · 0.44 mg2%·3%
- Vitamin B60.021 mg · 0.027 mg1%·2%
- Folate6.4 µg · 15.2 µg2%·4%
- 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.