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Poppy Seeds vs Tofu Yogurt: How To Choose?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 18, 2023.

Although poppy seeds 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 poppy seeds 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 poppy seeds 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 poppy seeds and tofu yogurt compare specifically.

Poppy Seeds

Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Poppy seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate poppy seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Poppy Seeds is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), 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.

Poppy Seeds 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 poppy seeds vs tofu yogurt.

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

Poppy SeedsTofu Yogurt
Energy525 kcal94 kcal
Carbs28.1 g16 g
Sugar2.99 g1.24 g
Fiber19.5 g0.2 g
Protein18 g3.5 g
Fat41.6 g1.8 g
Saturated Fat4.52 g0.259 g

Poppy Seeds vs Tofu Yogurt Calories

Comparing tofu yogurt vs poppy seeds for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds 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.

Poppy Seeds vs Tofu Yogurt Protein

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

Poppy Seeds offers around 81% more protein than tofu yogurt.

Poppy Seeds has 18 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Poppy Seeds 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 poppy seeds and tofu yogurt.

The total amount of carbohydrates is around 43% higher in poppy seeds than in tofu yogurt. It have 28.1 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in poppy seeds, 63% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of poppy seeds contains 0.8 grams.

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

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

With 5.5 grams of fiber per portion, poppy seeds is a better source of fiber than tofu yogurt which poppy seeds offers 0.1 grams per portion.

Poppy Seeds vs Tofu Yogurt Fats

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

Total fat in poppy seeds and tofu yogurt:

  • Poppy Seeds: 41.6 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 poppy seeds contain 0.3 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Tofu Yogurt Vitamins Content

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

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

Poppy Seeds has a higher amount of vitamin A, vitamin C, 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), vitamin B9 (Folate), and vitamin E.

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

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

Poppy SeedsTofu Yogurt
Vitamin A033 IU
Vitamin C1 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.06 mg
Vitamin B2 (Riboflavin)0.1 mg0.02 mg
Vitamin B3 (Niacin)0.896 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.324 mg0
Vitamin B6 (Pyroxidine)0.247 mg0.02 mg
Vitamin B9 (Folate)82 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.31 mg
Vitamin K03.5 µg

Poppy Seeds 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 poppy seeds and tofu yogurt comparison focuses on their mineral content.

Poppy Seeds is a better source of sodium than tofu yogurt.

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

Poppy Seeds and tofu yogurt contain the same amount of fluoride.

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

Poppy SeedsTofu Yogurt
Calcium1440 mg118 mg
Copper1.63 mg0.075 mg
Iron9.76 mg1.06 mg
Magnesium347 mg40 mg
Manganese6.71 mg0
Phosphorus870 mg38 mg
Potassium719 mg47 mg
Selenium13.5 µg13 µg
Sodium26 mg35 mg
Zinc7.9 mg0.31 mg

The Final Word

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

Both poppy seeds 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.


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