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Amaranth vs Tofu Yogurt: Which Is Healthier?

This article explains the key similarities and differences between amaranth and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the amaranth vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 24, 2023.

Although amaranth and tofu yogurt belong to different food groups, while amaranth belong is a grain, and tofu yogurt belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares amaranth and tofu yogurt, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how amaranth and tofu yogurt compare specifically.


Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.

Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.

Tofu Yogurt

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.

Amaranth 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 amaranth vs tofu yogurt.

This comparison will start by comparing the caloric value of amaranth and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AmaranthTofu Yogurt
Energy371 kcal94 kcal
Carbs65.2 g16 g
Sugar1.69 g1.24 g
Fiber6.7 g0.2 g
Protein13.6 g3.5 g
Fat7.02 g1.8 g
Saturated Fat1.46 g0.259 g

Amaranth vs Tofu Yogurt Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing tofu yogurt vs amaranth for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth 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.

Amaranth vs Tofu Yogurt Protein

Legumes and most legume products, including amaranth and tofu yogurt, are important sources of plant-based protein.

Amaranth offers around 74% more protein than tofu yogurt.

Amaranth has 13.6 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Amaranth 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 amaranth and tofu yogurt.

The total amount of carbohydrates is around 75% higher in amaranth than in tofu yogurt. It have 65.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in amaranth, 40% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of amaranth contains 0.5 grams.

Lastly, let’s take a look at the dietary fiber in amaranth and tofu yogurt.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 1.9 grams of fiber per portion, amaranth is a better source of fiber than tofu yogurt which amaranth offers 0.1 grams per portion.

Amaranth vs Tofu Yogurt Fats

Like most other grains and legumes, with the exception of lupins and peanuts, amaranth and tofu yogurt are low in fat.

Fats in amaranth and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in amaranth and tofu yogurt:

  • Amaranth: 7 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 80% lower in saturated fats.

Tofu Yogurt and amaranth contain 0.3 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of amaranth and tofu yogurt.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Amaranth has a higher amount of vitamin A, and vitamin K.

However, tofu yogurt has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Amaranth and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins amaranth and tofu yogurt contain side by side, so you can easily compare them.

AmaranthTofu Yogurt
Vitamin A2 IU33 IU
Vitamin C4.2 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg0.06 mg
Vitamin B2 (Riboflavin)0.2 mg0.02 mg
Vitamin B3 (Niacin)0.923 mg0.24 mg
Vitamin B5 (Pantothenic acid)1.46 mg0
Vitamin B6 (Pyroxidine)0.591 mg0.02 mg
Vitamin B9 (Folate)82 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.31 mg
Vitamin K03.5 µg

Amaranth 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 amaranth and tofu yogurt comparison focuses on their mineral content.

Amaranth is a better source of sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Amaranth and tofu yogurt contain the same amount of fluoride.

Check out the table below to learn how amaranth and tofu yogurt compare when it comes to mineral content.

AmaranthTofu Yogurt
Calcium159 mg118 mg
Copper0.525 mg0.075 mg
Iron7.61 mg1.06 mg
Magnesium248 mg40 mg
Manganese3.33 mg0
Phosphorus557 mg38 mg
Potassium508 mg47 mg
Selenium18.7 µg13 µg
Sodium4 mg35 mg
Zinc2.87 mg0.31 mg

The Final Word

Amaranth and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both amaranth 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 grains 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 and grains 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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