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Koyadofu vs Tofu Yogurt: Which Is Healthier?

This article explains the key similarities and differences between koyadofu and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the koyadofu vs tofu yogurt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 20, 2023.

Koyadofu 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 koyadofu and tofu yogurt and help you learn more about their similarities and differences.


Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.

It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.

This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.

Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.

It is also low in calories and fat and cholesterol-free.

Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.

Eating it regularly can help in maintaining overall health and well-being.

Koyadofu is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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.

Koyadofu 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 koyadofu vs tofu yogurt.

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

KoyadofuTofu Yogurt
Energy477 kcal94 kcal
Carbs10.03 g16 g
Sugar1.24 g
Fiber7.2 g0.2 g
Protein52.47 g3.5 g
Fat30.34 g1.8 g
Saturated Fat4.388 g0.259 g

Koyadofu 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 koyadofu for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.

However, both koyadofu 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.

Koyadofu vs Tofu Yogurt Protein

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

Koyadofu offers around 93% more protein than tofu yogurt.

Koyadofu has 52.5 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Koyadofu 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 koyadofu and tofu yogurt.

The total amount of carbohydrates is around 38% higher in tofu yogurt than in koyadofu. It have 16 grams per 100 grams, compared to 10 grams in koyadofu.


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

One handful of koyadofu (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 koyadofu and tofu yogurt.

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

With 2 grams of fiber per portion, koyadofu is a better source of fiber than tofu yogurt which koyadofu offers 0.1 grams per portion.

Koyadofu vs Tofu Yogurt Fats

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

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

Total fat in koyadofu and tofu yogurt:

  • Koyadofu: 30.3 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 93% lower in saturated fats.

Tofu Yogurt and koyadofu contain 0.3 grams and 4.4 grams of saturated fat per 100 grams, respectively.

Koyadofu vs Tofu Yogurt Vitamins Content

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

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

Koyadofu has a higher amount of vitamin C, vitamin E, and vitamin K.

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), and vitamin B9 (Folate).

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

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

KoyadofuTofu Yogurt
Vitamin A518 IU33 IU
Vitamin C0.7 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.494 mg0.06 mg
Vitamin B2 (Riboflavin)0.317 mg0.02 mg
Vitamin B3 (Niacin)1.189 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.415 mg0
Vitamin B6 (Pyroxidine)0.286 mg0.02 mg
Vitamin B9 (Folate)92 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.31 mg
Vitamin K03.5 µg

Koyadofu 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 koyadofu and tofu yogurt comparison focuses on their mineral content.

Koyadofu is a better source of potassium, and sodium than tofu yogurt.

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

Koyadofu and tofu yogurt contain the same amount of fluoride.

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

KoyadofuTofu Yogurt
Calcium364 mg118 mg
Copper1.179 mg0.075 mg
Iron9.73 mg1.06 mg
Magnesium59 mg40 mg
Manganese3.689 mg0
Phosphorus483 mg38 mg
Potassium20 mg47 mg
Selenium54.3 µg13 µg
Sodium6 mg35 mg
Zinc4.9 mg0.31 mg

The Final Word

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

Both koyadofu 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.


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