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Cornstarch vs Tofu Yogurt: How Are They Different?

This article explains the key similarities and differences between cornstarch and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the cornstarch vs tofu yogurt comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 13, 2023.

Although cornstarch and tofu yogurt belong to different food groups, while cornstarch 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 cornstarch 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 cornstarch and tofu yogurt compare specifically.


Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

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.

Cornstarch 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 cornstarch vs tofu yogurt.

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

CornstarchTofu Yogurt
Energy381 kcal94 kcal
Carbs91.3 g16 g
Sugar0 g1.24 g
Fiber0.9 g0.2 g
Protein0.26 g3.5 g
Fat0.05 g1.8 g
Saturated Fat0.009 g0.259 g

Cornstarch 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 cornstarch for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both cornstarch 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.

Cornstarch vs Tofu Yogurt Protein

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

Tofu Yogurt offers around 93% more protein than cornstarch.

Tofu Yogurt has 3.5 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Cornstarch 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 cornstarch and tofu yogurt.

The total amount of carbohydrates is around 82% higher in cornstarch than in tofu yogurt. It have 91.3 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in cornstarch than in tofu yogurt, 100% precisely.

One handful of cornstarch (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.

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

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

With 0.3 grams of fiber per portion, cornstarch is a better source of fiber than tofu yogurt which cornstarch offers 0.1 grams per portion.

Cornstarch vs Tofu Yogurt Fats

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

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

Total fat in cornstarch and tofu yogurt:

  • Cornstarch: 0.1 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and tofu yogurt contain 0 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Cornstarch vs Tofu Yogurt Vitamins Content

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

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

Cornstarch has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Cornstarch and tofu yogurt contain the same amount of vitamin D, vitamin B5 (Pantothenic acid), and vitamin B12 (Cobalamin).

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

CornstarchTofu Yogurt
Vitamin A033 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)00.06 mg
Vitamin B2 (Riboflavin)00.02 mg
Vitamin B3 (Niacin)00.24 mg
Vitamin B5 (Pantothenic acid)00
Vitamin B6 (Pyroxidine)00.02 mg
Vitamin B9 (Folate)06 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.31 mg
Vitamin K03.5 µg

Cornstarch 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 cornstarch and tofu yogurt comparison focuses on their mineral content.

Cornstarch is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of manganese.

Cornstarch and tofu yogurt contain the same amount of fluoride.

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

CornstarchTofu Yogurt
Calcium2 mg118 mg
Copper0.05 mg0.075 mg
Iron0.47 mg1.06 mg
Magnesium3 mg40 mg
Manganese0.053 mg0
Phosphorus13 mg38 mg
Potassium3 mg47 mg
Selenium2.8 µg13 µg
Sodium9 mg35 mg
Zinc0.06 mg0.31 mg

The Final Word

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

Both cornstarch 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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