Coconut Meat vs Tofu Yogurt: Difference, Benefits, More

Although coconut meat 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 coconut meat 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 coconut meat 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 coconut meat and tofu yogurt compare specifically.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat is not an excellent source of any particular vitamin.

However, it contains Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

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.

Coconut Meat 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 coconut meat vs tofu yogurt.

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

Coconut Meat vs Tofu Yogurt Calories

Comparing tofu yogurt vs coconut meat for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 354 calories per 100 grams of coconut meat.

However, both coconut meat 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.

Coconut Meat vs Tofu Yogurt Protein

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

Tofu Yogurt offers around 5% more protein than coconut meat.

Tofu Yogurt has 3.5 grams of protein per 100 grams, while coconut meat has 3.3 grams of protein per 100 grams.

Coconut Meat 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 coconut meat and tofu yogurt.

The total amount of carbohydrates is around 5% higher in tofu yogurt than in coconut meat. It have 16 grams per 100 grams, compared to 15.2 grams in coconut meat.

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There’s less sugar in tofu yogurt than in coconut meat, 82% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

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

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

With 2.5 grams of fiber per portion, coconut meat is a better source of fiber than tofu yogurt which coconut meat offers 0.1 grams per portion.

Coconut Meat vs Tofu Yogurt Fats

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

Total fat in coconut meat and tofu yogurt:

• Coconut Meat: 33.5 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 99% lower in saturated fats.

Tofu Yogurt and coconut meat contain 0.3 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Tofu Yogurt Vitamins Content

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

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

Coconut Meat has a higher amount of vitamin A, vitamin E, and vitamin K.

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

Coconut Meat and tofu yogurt contain the same amount of vitamin D, vitamin B2 (Riboflavin), and vitamin B12 (Cobalamin).

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

Coconut Meat 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 coconut meat and tofu yogurt comparison focuses on their mineral content.

Coconut Meat is a better source of calcium, magnesium, selenium, and sodium than tofu yogurt.

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

Coconut Meat and tofu yogurt contain the same amount of fluoride.

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

The Final Word

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

Both coconut meat 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.