Teff vs Tofu Yogurt: Which Is Better?

This article explains the key similarities and differences between teff and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the teff vs tofu yogurt comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 9, 2023.

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


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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.

Teff 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 teff vs tofu yogurt.

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

TeffTofu Yogurt
Energy367 kcal94 kcal
Carbs73.13 g16 g
Sugar1.84 g1.24 g
Fiber8 g0.2 g
Protein13.3 g3.5 g
Fat2.38 g1.8 g
Saturated Fat0.449 g0.259 g

Teff 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 teff for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 367 calories per 100 grams of teff.

However, both teff 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.

Teff vs Tofu Yogurt Protein

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

Teff offers around 74% more protein than tofu yogurt.

Teff has 13.3 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Teff 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 teff and tofu yogurt.

The total amount of carbohydrates is around 78% higher in teff than in tofu yogurt. It have 73.1 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in tofu yogurt than in teff, 40% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of teff contains 0.5 grams.

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

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

With 2.2 grams of fiber per portion, teff is a better source of fiber than tofu yogurt which teff offers 0.1 grams per portion.

Teff vs Tofu Yogurt Fats

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

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

Total fat in teff and tofu yogurt:

  • Teff: 2.4 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 teff contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Teff vs Tofu Yogurt Vitamins Content

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

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

Teff has a higher amount of vitamin A, vitamin C, vitamin B9 (Folate), 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), and vitamin B6 (Pyroxidine).

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

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

TeffTofu Yogurt
Vitamin A9 IU33 IU
Vitamin C02.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.39 mg0.06 mg
Vitamin B2 (Riboflavin)0.27 mg0.02 mg
Vitamin B3 (Niacin)3.363 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.942 mg0
Vitamin B6 (Pyroxidine)0.482 mg0.02 mg
Vitamin B9 (Folate)06 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.08 mg0.31 mg
Vitamin K1.9 µg3.5 µg

Teff 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 teff and tofu yogurt comparison focuses on their mineral content.

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

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

Teff and tofu yogurt contain the same amount of fluoride.

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

TeffTofu Yogurt
Calcium180 mg118 mg
Copper0.81 mg0.075 mg
Iron7.63 mg1.06 mg
Magnesium184 mg40 mg
Manganese9.24 mg0
Phosphorus429 mg38 mg
Potassium427 mg47 mg
Selenium4.4 µg13 µg
Sodium12 mg35 mg
Zinc3.63 mg0.31 mg

The Final Word

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

Both teff 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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