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Tofu vs Tofu Yogurt: How Do They Compare?

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

Written by Esther Bumpus, Health Writer. Updated on January 9, 2023.

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


Tofu, also known as bean curd, is a popular plant-based alternative to dairy products that is made from soybeans.

Tofu is native to China and has been used as a dietary staple for thousands of years. It is a versatile ingredient that can be used in various dishes, such as soups, stews, and stir-fries.

One of the main health benefits of tofu is its high protein content. Tofu is made from soybeans, which are a good source of plant-based protein, making it a popular choice for vegetarians and vegans.

Tofu is also low in calories and fat, making it a good choice for those looking to manage their weight.

It is also rich in nutrients important for vegans such as iron, calcium, and manganese, and it contains many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

In terms of health benefits, tofu has been shown to have a number of positive effects on the body.

It is a good source of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu may also help to reduce the risk of certain health conditions, such as high blood pressure and high cholesterol, due to its high content of antioxidants and other beneficial compounds.

Tofu is not an excellent source of any particular vitamin.

However, it contains Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) in a small amount.

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.

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 tofu vs tofu yogurt.

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

TofuTofu Yogurt
Energy76 kcal94 kcal
Carbs1.87 g16 g
Sugar0.62 g1.24 g
Fiber0.3 g0.2 g
Protein8.08 g3.5 g
Fat4.78 g1.8 g
Saturated Fat0.691 g0.259 g

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 tofu vs tofu yogurt for weight loss, tofu is slightly lower in calories, with 76 calories per 100 grams, compared to 94 calories per 100 grams of tofu yogurt.

However, both 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.

Tofu vs Tofu Yogurt Protein

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

Tofu offers around 57% more protein than tofu yogurt.

Tofu has 8.1 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

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 tofu and tofu yogurt.

The total amount of carbohydrates is around 88% higher in tofu yogurt than in tofu. It have 16 grams per 100 grams, compared to 1.9 grams in tofu.


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

One handful of 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 tofu and tofu yogurt.

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

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

Tofu vs Tofu Yogurt Fats

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

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

Total fat in tofu and tofu yogurt:

  • Tofu: 4.8 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 57% lower in saturated fats.

Tofu Yogurt and tofu contain 0.3 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Tofu vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of 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.

Tofu has a higher amount of vitamin C, vitamin B3 (Niacin), vitamin E, and vitamin K.

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

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

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

TofuTofu Yogurt
Vitamin A85 IU33 IU
Vitamin C0.1 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.081 mg0.06 mg
Vitamin B2 (Riboflavin)0.052 mg0.02 mg
Vitamin B3 (Niacin)0.195 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.068 mg0
Vitamin B6 (Pyroxidine)0.047 mg0.02 mg
Vitamin B9 (Folate)15 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.01 mg0.31 mg
Vitamin K2.4 µg3.5 µg

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 tofu and tofu yogurt comparison focuses on their mineral content.

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

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

Tofu and tofu yogurt contain the same amount of fluoride.

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

TofuTofu Yogurt
Calcium350 mg118 mg
Copper0.193 mg0.075 mg
Iron5.36 mg1.06 mg
Magnesium30 mg40 mg
Manganese0.605 mg0
Phosphorus97 mg38 mg
Potassium121 mg47 mg
Selenium8.9 µg13 µg
Sodium7 mg35 mg
Zinc0.8 mg0.31 mg

The Final Word

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

Both 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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