Tofu yogurt vs Hard tofu
In short
One serving each: 246 calories in tofu yogurt (1 cup, 262 g), 177 calories in hard tofu (1/4 block, 122 g). Most of the calories in tofu yogurt come from carbohydrate.
More in tofu yogurt: selenium, carbohydrates (7.8×), magnesium, thiamin (3.1×) and vitamin C (18×). More in hard tofu: copper (2×), phosphorus (2.8×), protein, zinc (2.5×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (262 g) · 9.2 g protein · 41.8 g carbs (3.2 g sugars) · 4.7 g fat
1/4 block (122 g) · 15.5 g protein · 5.4 g carbs · 12.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium62% vs 37%
34.1 µg vs 20.5 µg
- Copper22% vs 44%
0.2 mg vs 0.4 mg
- Phosphorus8% vs 23%
99.6 mg vs 282 mg
- Carbohydrates15% vs 2%
41.8 g vs 5.4 g
- Protein18% vs 31%
9.2 g vs 15.5 g
- Zinc7% vs 18%
0.81 mg vs 2 mg
- Total fat6% vs 16%
4.7 g vs 12.2 g
- Magnesium25% vs 15%
105 mg vs 64.7 mg
- Thiamin (B1)13% vs 4%
0.16 mg vs 0.051 mg
- Calcium24% vs 32%
309 mg vs 421 mg
- Vitamin C7% vs <1%
6.5 mg vs 0.37 mg
- Saturated fatlimit3% vs 9%
0.68 g vs 1.8 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber0.52 g · 0.73 g2%·3%
- Sodiumlimit91.7 mg · 2.4 mg4%·<1%
- Potassium123 mg · 178 mg3%·4%
- Iron2.8 mg · 3.4 mg15%·19%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.052 mg · 0.094 mg4%·7%
- Niacin (B3)0.63 mg · 0.78 mg4%·5%
- Vitamin B60.052 mg · 0.048 mg3%·3%
- Folate15.7 µg · 26.8 µg4%·7%
- 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.