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Soft Tofu vs Tofu Yogurt: Which One is Better for You?

This article explains the key similarities and differences between soft tofu and tofu yogurt, foods from the legumes and legume product group. Read on to learn more about the soft tofu vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 8, 2023.

Soft Tofu 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 soft tofu and tofu yogurt and help you learn more about their similarities and differences.

Soft Tofu

Soft tofu, also known as silken tofu or Japanese-style tofu, is a type of tofu with a softer, more delicate texture than regular tofu.

In comparison to regular tofu, which has a firmer, more dense texture and a pale, beige color, soft tofu has a high moisture content and a creamy, smooth texture, and a pale white or yellow color.

It also has a milder, slightly sweeter taste than regular tofu.

Soft tofu is often used as a substitute for dairy products in recipes such as smoothies, dips, and sauces, and can also be used in soups and stir-fries.

In terms of nutritional value, both soft and regular tofu are good sources of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.

It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.

Soft Tofu is not an excellent source of any particular vitamin.

However, it contains a good amount of Vitamin B9 (Folate) and some Vitamin B1 (Thiamine).

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.

Soft Tofu 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 soft tofu vs tofu yogurt.

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

Soft TofuTofu Yogurt
Energy61 kcal94 kcal
Carbs1.18 g16 g
Sugar0.7 g1.24 g
Fiber0.2 g0.2 g
Protein7.17 g3.5 g
Fat3.69 g1.8 g
Saturated Fat0.533 g0.259 g

Soft Tofu 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 soft tofu vs tofu yogurt for weight loss, soft tofu is slightly lower in calories, with 61 calories per 100 grams, compared to 94 calories per 100 grams of tofu yogurt.

However, both soft tofu 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.

Soft Tofu vs Tofu Yogurt Protein

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

Soft Tofu offers around 51% more protein than tofu yogurt.

Soft Tofu has 7.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Soft Tofu 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 soft tofu and tofu yogurt.

The total amount of carbohydrates is around 93% higher in tofu yogurt than in soft tofu. It have 16 grams per 100 grams, compared to 1.2 grams in soft tofu.


There’s less sugar in soft tofu than in tofu yogurt, 33% precisely.

One handful of soft tofu (28 grams) contains 0.2 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 soft tofu and tofu yogurt.

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

Soft Tofu and tofu yogurt contain the same amount of fiber, 0.1 grams per portion.

Soft Tofu vs Tofu Yogurt Fats

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

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

Total fat in soft tofu and tofu yogurt:

  • Soft Tofu: 3.7 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 40% lower in saturated fats.

Tofu Yogurt and soft tofu contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Soft Tofu vs Tofu Yogurt Vitamins Content

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

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

Soft Tofu has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin E, and vitamin K.

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

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

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

Soft TofuTofu Yogurt
Vitamin A7 IU33 IU
Vitamin C0.2 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.047 mg0.06 mg
Vitamin B2 (Riboflavin)0.037 mg0.02 mg
Vitamin B3 (Niacin)0.535 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.051 mg0
Vitamin B6 (Pyroxidine)0.052 mg0.02 mg
Vitamin B9 (Folate)44 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.31 mg
Vitamin K2 µg3.5 µg

Soft Tofu 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 soft tofu and tofu yogurt comparison focuses on their mineral content.

Soft Tofu is a better source of calcium, magnesium, selenium, and sodium than tofu yogurt.

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

Soft Tofu and tofu yogurt contain the same amount of fluoride.

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

Soft TofuTofu Yogurt
Calcium111 mg118 mg
Copper0.157 mg0.075 mg
Iron1.11 mg1.06 mg
Magnesium27 mg40 mg
Manganese0.389 mg0
Phosphorus92 mg38 mg
Potassium120 mg47 mg
Selenium8.9 µg13 µg
Sodium8 mg35 mg
Zinc0.64 mg0.31 mg

The Final Word

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

Both soft tofu 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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