Full-Fat Soy Flour vs Tofu Yogurt: What’s The Difference?

Full-Fat Soy Flour and tofu yogurt belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.

Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.

This article will thoroughly compare full-fat soy flour and tofu yogurt and help you learn more about their similarities and differences.

Full-Fat Soy Flour

Full-fat soy flour is a type of flour made from ground, dehulled soybeans.

It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.

Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.

It can also be used as a protein supplement in smoothies and other plant-based drinks.

In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.

It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.

Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.

It also contains a good amount of Vitamin E and some Vitamin A.

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.

Full-Fat Soy Flour 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 full-fat soy flour vs tofu yogurt.

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

Full-Fat Soy Flour vs Tofu Yogurt Calories

Most calories in raw 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 full-fat soy flour for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 434 calories per 100 grams of full-fat soy flour.

However, both full-fat soy flour 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.

Full-Fat Soy Flour vs Tofu Yogurt Protein

Legumes and most legume products, including full-fat soy flour and tofu yogurt, are important sources of plant-based protein.

Full-Fat Soy Flour offers around 91% more protein than tofu yogurt.

Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Full-Fat Soy Flour 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 full-fat soy flour and tofu yogurt.

The total amount of carbohydrates is around 50% higher in full-fat soy flour than in tofu yogurt. It have 31.9 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in full-fat soy flour, 86% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in full-fat soy flour and tofu yogurt.

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

With 2.7 grams of fiber per portion, full-fat soy flour is a better source of fiber than tofu yogurt which full-fat soy flour offers 0.1 grams per portion.

Full-Fat Soy Flour vs Tofu Yogurt Fats

Like most other legumes, with the exception of lupins and peanuts, full-fat soy flour and tofu yogurt are low in fat.

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

Total fat in full-fat soy flour and tofu yogurt:

• Full-Fat Soy Flour: 20.6 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 90% lower in saturated fats.

Tofu Yogurt and full-fat soy flour contain 0.3 grams and 3 grams of saturated fat per 100 grams, respectively.

Full-Fat Soy Flour vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of full-fat soy flour and tofu yogurt.

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

Full-Fat Soy Flour has a higher amount of vitamin C.

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

Full-Fat Soy Flour and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins full-fat soy flour and tofu yogurt contain side by side, so you can easily compare them.

Full-Fat Soy Flour 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 full-fat soy flour and tofu yogurt comparison focuses on their mineral content.

Full-Fat Soy Flour is a better source of selenium, and sodium than tofu yogurt.

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

Check out the table below to learn how full-fat soy flour and tofu yogurt compare when it comes to mineral content.

The Final Word

Full-Fat Soy Flour and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both full-fat soy flour 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 beans 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 are 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.