Soy Protein Isolate vs Tofu Yogurt: Which Is Healthier?

Soy Protein Isolate 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 soy protein isolate and tofu yogurt and help you learn more about their similarities and differences.

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

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.

Soy Protein Isolate 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 soy protein isolate vs tofu yogurt.

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

Soy Protein Isolate 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 tofu yogurt vs soy protein isolate for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 335 calories per 100 grams of soy protein isolate.

However, both soy protein isolate 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.

Soy Protein Isolate vs Tofu Yogurt Protein

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

Soy Protein Isolate offers around 96% more protein than tofu yogurt.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Soy Protein Isolate 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 soy protein isolate and tofu yogurt.

The total amount of carbohydrates is around 100% higher in tofu yogurt than in soy protein isolate. It have 16 grams per 100 grams, compared to 0 grams in soy protein isolate.

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There’s less sugar in soy protein isolate than in tofu yogurt, 100% precisely.

One handful of soy protein isolate (28 grams) contains 0 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 soy protein isolate and tofu yogurt.

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

With 0.1 grams of fiber per portion, tofu yogurt is a better source of fiber than soy protein isolate which offers 0 grams per portion.

Soy Protein Isolate vs Tofu Yogurt Fats

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

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

Total fat in soy protein isolate and tofu yogurt:

• Soy Protein Isolate: 3.4 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 25% lower in saturated fats.

Tofu Yogurt and soy protein isolate contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Soy Protein Isolate vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of soy protein isolate and tofu yogurt.

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

Soy Protein Isolate 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).

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

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

Soy Protein Isolate 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 soy protein isolate and tofu yogurt comparison focuses on their mineral content.

Soy Protein Isolate is a better source of magnesium, and selenium than tofu yogurt.

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

Soy Protein Isolate and tofu yogurt contain the same amount of fluoride.

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

The Final Word

Soy Protein Isolate and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both soy protein isolate 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.