Quinoa vs Tofu Yogurt: How Do They Compare?

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

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

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.

Quinoa 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 quinoa vs tofu yogurt.

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

Quinoa 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 quinoa for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both quinoa 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.

Quinoa vs Tofu Yogurt Protein

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

Quinoa offers around 75% more protein than tofu yogurt.

Quinoa has 14.1 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Quinoa 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 quinoa and tofu yogurt.

The total amount of carbohydrates is around 75% higher in quinoa than in tofu yogurt. It have 64.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in quinoa, 25% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of quinoa contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in quinoa 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, quinoa is a better source of fiber than tofu yogurt which quinoa offers 0.1 grams per portion.

Quinoa vs Tofu Yogurt Fats

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

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

Total fat in quinoa and tofu yogurt:

• Quinoa: 6.1 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 57% lower in saturated fats.

Tofu Yogurt and quinoa contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Quinoa vs Tofu Yogurt Vitamins Content

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

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

Quinoa 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.

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

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

Quinoa 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 quinoa and tofu yogurt comparison focuses on their mineral content.

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

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

Quinoa and tofu yogurt contain the same amount of fluoride.

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

The Final Word

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

Both quinoa 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.