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Soy vs Tofu Yogurt: Difference, Benefits, More

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 12, 2023.

Soy 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 and tofu yogurt and help you learn more about their similarities and differences.


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, 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.

Soy 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 vs tofu yogurt.

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

SoyTofu Yogurt
Energy446 kcal94 kcal
Carbs30.2 g16 g
Sugar7.33 g1.24 g
Fiber9.3 g0.2 g
Protein36.5 g3.5 g
Fat19.9 g1.8 g
Saturated Fat2.88 g0.259 g

Soy 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 for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 446 calories per 100 grams of soy.

However, both soy 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 vs Tofu Yogurt Protein

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

Soy offer around 90% more protein than tofu yogurt.

Soy have 36.5 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Soy 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 and tofu yogurt.

The total amount of carbohydrates is around 47% higher in soy than in tofu yogurt. They have 30.2 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in soy, 86% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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

With 2.6 grams of fiber per portion, soy are a better source of fiber than tofu yogurt which soy offer 0.1 grams per portion.

Soy vs Tofu Yogurt Fats

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

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

Total fat in soy and tofu yogurt:

  • Soy: 19.9 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 90% lower in saturated fats.

Tofu Yogurt and soy contain 0.3 grams and 2.9 grams of saturated fat per 100 grams, respectively.

Soy vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of soy 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 have a higher amount of vitamin A.

However, tofu yogurt has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

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

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

SoyTofu Yogurt
Vitamin A22 IU33 IU
Vitamin C6 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.874 mg0.06 mg
Vitamin B2 (Riboflavin)0.87 mg0.02 mg
Vitamin B3 (Niacin)1.62 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.793 mg0
Vitamin B6 (Pyroxidine)0.377 mg0.02 mg
Vitamin B9 (Folate)375 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.85 mg0.31 mg
Vitamin K47 µg3.5 µg

Soy 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 and tofu yogurt comparison focuses on their mineral content.

Soy are a better source of sodium than tofu yogurt.

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

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

SoyTofu Yogurt
Calcium277 mg118 mg
Copper1.66 mg0.075 mg
Fluoride2.2 µg0
Iron15.7 mg1.06 mg
Magnesium280 mg40 mg
Manganese2.52 mg0
Phosphorus704 mg38 mg
Potassium1800 mg47 mg
Selenium17.8 µg13 µg
Sodium2 mg35 mg
Zinc4.89 mg0.31 mg

The Final Word

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

Both soy 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.


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
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  2. We cite relevant studies and trusted sources.
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