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
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.
- Copper8% vs 36%
0.075 mg vs 0.33 mg
- Protein7% vs 25%
3.5 g vs 12.7 g
- Calcium9% vs 27%
118 mg vs 345 mg
- Phosphorus3% vs 18%
38 mg vs 231 mg
- Zinc3% vs 15%
0.31 mg vs 1.7 mg
- Total fat2% vs 13%
1.8 g vs 10 g
- Iron6% vs 15%
1.1 mg vs 2.8 mg
- Selenium24% vs 31%
13 µg vs 16.8 µg
- Saturated fatlimit1% vs 7%
0.26 g vs 1.4 g
- Riboflavin (B2)2% vs 6%
0.02 mg vs 0.077 mg
- Carbohydrates6% vs 2%
16 g vs 4.4 g
- Folate2% vs 6%
6 µg vs 22 µg
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.