Almonds vs Tofu Yogurt: How Do They Compare?
Although almonds and tofu yogurt belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While almonds belong to the nuts and seeds group, tofu yogurt belong to legumes food group.
That’s why we decided to create an in-depth article that compares almonds and tofu yogurt, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how almonds and tofu yogurt compare specifically.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.
Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.
Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.
In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.
Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.
Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.
Tofu Yogurt is not an excellent source of any particular vitamin.
However, it also contains Vitamin B1 (Thiamine) in a small amount.
Almonds vs Tofu Yogurt Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs tofu yogurt.
This comparison will start by comparing the caloric value of almonds and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||579 kcal||94 kcal|
|Carbs||21.6 g||16 g|
|Sugar||4.35 g||1.24 g|
|Fiber||12.5 g||0.2 g|
|Protein||21.2 g||3.5 g|
|Fat||49.9 g||1.8 g|
|Saturated Fat||3.8 g||0.259 g|
Almonds vs Tofu Yogurt Calories
Comparing tofu yogurt vs almonds for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 579 calories per 100 grams of almonds.
However, both almonds and tofu yogurt can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Almonds vs Tofu Yogurt Protein
Legumes and most legume products, including almonds and tofu yogurt, are important sources of plant-based protein.
Almonds offers around 83% more protein than tofu yogurt.
Almonds has 21.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Almonds vs Tofu Yogurt Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and tofu yogurt.
The total amount of carbohydrates is around 26% higher in almonds than in tofu yogurt. It have 21.6 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in tofu yogurt than in almonds, 75% precisely.
One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of almonds contains 1.2 grams.
Lastly, let’s take a look at the dietary fiber in almonds and tofu yogurt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per portion, almonds is a better source of fiber than tofu yogurt which almonds offers 0.1 grams per portion.
Almonds vs Tofu Yogurt Fats
Fats in almonds and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in almonds and tofu yogurt:
- Almonds: 49.9 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, tofu yogurt is 92% lower in saturated fats.
Tofu Yogurt and almonds contain 0.3 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of almonds and tofu yogurt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds has a higher amount of vitamin A, vitamin C, and vitamin K.
However, tofu yogurt has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Almonds and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins almonds and tofu yogurt contain side by side, so you can easily compare them.
|Vitamin A||2 IU||33 IU|
|Vitamin C||0||2.5 mg|
|Vitamin B1 (Thiamine)||0.205 mg||0.06 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.02 mg|
|Vitamin B3 (Niacin)||3.62 mg||0.24 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||0|
|Vitamin B6 (Pyroxidine)||0.137 mg||0.02 mg|
|Vitamin B9 (Folate)||44 µg||6 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||0.31 mg|
|Vitamin K||0||3.5 µg|
Almonds vs Tofu Yogurt Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and tofu yogurt comparison focuses on their mineral content.
Almonds is a better source of selenium, and sodium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Almonds and tofu yogurt contain the same amount of fluoride.
Check out the table below to learn how almonds and tofu yogurt compare when it comes to mineral content.
|Calcium||269 mg||118 mg|
|Copper||1.03 mg||0.075 mg|
|Iron||3.71 mg||1.06 mg|
|Magnesium||270 mg||40 mg|
|Phosphorus||481 mg||38 mg|
|Potassium||733 mg||47 mg|
|Selenium||4.1 µg||13 µg|
|Sodium||1 mg||35 mg|
|Zinc||3.12 mg||0.31 mg|
The Final Word
Almonds and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both almonds and tofu yogurt are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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- We cite relevant studies and trusted sources.
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