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Rye grain vs Tofu Yogurt: How Do They Compare?

This article explains the key similarities and differences between rye grain and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the rye grain vs tofu yogurt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 7, 2023.

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

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

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

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.

Rye grain 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 rye grain vs tofu yogurt.

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

Rye grainTofu Yogurt
Energy338 kcal94 kcal
Carbs75.9 g16 g
Sugar0.98 g1.24 g
Fiber15.1 g0.2 g
Protein10.3 g3.5 g
Fat1.63 g1.8 g
Saturated Fat0.197 g0.259 g

Rye grain 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 rye grain for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 338 calories per 100 grams of rye grain.

However, both rye grain 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.

Rye grain vs Tofu Yogurt Protein

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

Rye grain offers around 66% more protein than tofu yogurt.

Rye grain has 10.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Rye grain 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 rye grain and tofu yogurt.

The total amount of carbohydrates is around 79% higher in rye grain than in tofu yogurt. It have 75.9 grams per 100 grams, compared to 16 grams in tofu yogurt.

One handful of rye grain and tofu yogurt (28 grams) contains 0.3 grams of sugar, the same amount.

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

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

With 4.2 grams of fiber per portion, rye grain is a better source of fiber than tofu yogurt which rye grain offers 0.1 grams per portion.

Rye grain vs Tofu Yogurt Fats

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

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

Total fat in rye grain and tofu yogurt:

  • Rye grain: 1.6 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, rye grain is 33% lower in saturated fats.

Rye grain and tofu yogurt contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.

Rye grain vs Tofu Yogurt Vitamins Content

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

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

Rye grain has a higher amount of vitamin A, and vitamin C.

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), vitamin E, and vitamin K.

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

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

Rye grainTofu Yogurt
Vitamin A11 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.316 mg0.06 mg
Vitamin B2 (Riboflavin)0.251 mg0.02 mg
Vitamin B3 (Niacin)4.27 mg0.24 mg
Vitamin B5 (Pantothenic acid)1.46 mg0
Vitamin B6 (Pyroxidine)0.294 mg0.02 mg
Vitamin B9 (Folate)38 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.31 mg
Vitamin K5.9 µg3.5 µg

Rye grain 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 rye grain and tofu yogurt comparison focuses on their mineral content.

Rye grain 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.

Rye grain and tofu yogurt contain the same amount of fluoride.

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

Rye grainTofu Yogurt
Calcium24 mg118 mg
Copper0.367 mg0.075 mg
Iron2.63 mg1.06 mg
Magnesium110 mg40 mg
Manganese2.58 mg0
Phosphorus332 mg38 mg
Potassium510 mg47 mg
Selenium13.9 µg13 µg
Sodium2 mg35 mg
Zinc2.65 mg0.31 mg

The Final Word

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

Both rye grain 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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