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Pasta vs Tofu Yogurt: How Are They Different?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 10, 2023.

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


Pasta is a traditional Italian food made from wheat flour and water. The most common types of pasta include spaghetti, macaroni, linguine, and fettuccine. Still, there are many other varieties available.

Pasta is a good source of carbohydrates, which provide energy for the body. It also contains small amounts of protein, fiber, and vitamins and minerals like iron and B vitamins, depending on the type of pasta and the flour used.

It is also low in fat and calories, making it a great option for weight management and a balanced diet. It can be enjoyed as a part of a healthy diet when paired with vegetables and lean protein sources such as legumes and in moderate portions.

Pasta can be enjoyed in a variety of ways; it can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. There are also different types of pasta available for those who are gluten intolerant or prefer a lower-carb option, such as rice pasta, quinoa pasta, and lentil pasta.

Pasta is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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.

Pasta 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 pasta vs tofu yogurt.

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

PastaTofu Yogurt
Energy371 kcal94 kcal
Carbs74.7 g16 g
Sugar2.67 g1.24 g
Fiber3.2 g0.2 g
Protein13 g3.5 g
Fat1.51 g1.8 g
Saturated Fat0.277 g0.259 g

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

However, both pasta 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.

Pasta vs Tofu Yogurt Protein

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

Pasta offers around 73% more protein than tofu yogurt.

Pasta has 13 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Pasta 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 pasta and tofu yogurt.

The total amount of carbohydrates is around 79% higher in pasta than in tofu yogurt. It have 74.7 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in pasta, 57% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of pasta contains 0.7 grams.

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

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

With 0.9 grams of fiber per portion, pasta is a better source of fiber than tofu yogurt which pasta offers 0.1 grams per portion.

Pasta vs Tofu Yogurt Fats

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

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

Total fat in pasta and tofu yogurt:

  • Pasta: 1.5 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, pasta and tofu yogurt contain the same amount of saturated fats, 0.3 grams per 100 grams.

Pasta vs Tofu Yogurt Vitamins Content

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

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

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

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

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

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

PastaTofu Yogurt
Vitamin A033 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.09 mg0.06 mg
Vitamin B2 (Riboflavin)0.06 mg0.02 mg
Vitamin B3 (Niacin)1.7 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.431 mg0
Vitamin B6 (Pyroxidine)0.142 mg0.02 mg
Vitamin B9 (Folate)18 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.11 mg0.31 mg
Vitamin K0.1 µg3.5 µg

Pasta 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 pasta and tofu yogurt comparison focuses on their mineral content.

Pasta is a better source of calcium, and sodium than tofu yogurt.

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

Pasta and tofu yogurt contain the same amount of fluoride.

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

PastaTofu Yogurt
Calcium21 mg118 mg
Copper0.289 mg0.075 mg
Iron1.3 mg1.06 mg
Magnesium53 mg40 mg
Manganese0.917 mg0
Phosphorus189 mg38 mg
Potassium223 mg47 mg
Selenium63.2 µg13 µg
Sodium6 mg35 mg
Zinc1.41 mg0.31 mg

The Final Word

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

Both pasta 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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