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Walnuts vs Tofu Yogurt: Which Is Healthier?

This article explains the key similarities and differences between walnuts and tofu yogurt, foods from the grains and legumes food groups. Read on to learn more about the walnuts vs tofu yogurt comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 12, 2023.

Although walnuts and tofu yogurt belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While walnuts belong to the nuts and seeds group, tofu yogurt belong to legumes food group.

That’s why we decided to create an in-depth article that compares walnuts and tofu yogurt, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how walnuts and tofu yogurt compare specifically.


Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Walnuts 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 walnuts vs tofu yogurt.

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

WalnutsTofu Yogurt
Energy654 kcal94 kcal
Carbs13.7 g16 g
Sugar2.61 g1.24 g
Fiber6.7 g0.2 g
Protein15.2 g3.5 g
Fat65.2 g1.8 g
Saturated Fat6.13 g0.259 g

Walnuts vs Tofu Yogurt Calories

Comparing tofu yogurt vs walnuts for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 654 calories per 100 grams of walnuts.

However, both walnuts 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.

Walnuts vs Tofu Yogurt Protein

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

Walnuts offers around 77% more protein than tofu yogurt.

Walnuts has 15.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Walnuts 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 walnuts and tofu yogurt.

The total amount of carbohydrates is around 14% higher in tofu yogurt than in walnuts. It have 16 grams per 100 grams, compared to 13.7 grams in walnuts.


There’s less sugar in tofu yogurt than in walnuts, 57% precisely.

One handful of tofu yogurt (28 grams) contains 0.3 grams of sugar, while the same amount of walnuts contains 0.7 grams.

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

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

With 1.9 grams of fiber per portion, walnuts is a better source of fiber than tofu yogurt which walnuts offers 0.1 grams per portion.

Walnuts vs Tofu Yogurt Fats

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

Total fat in walnuts and tofu yogurt:

  • Walnuts: 65.2 grams per 100 grams
  • Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 95% lower in saturated fats.

Tofu Yogurt and walnuts contain 0.3 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Walnuts vs Tofu Yogurt Vitamins Content

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

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

Walnuts has a higher amount of vitamin A, vitamin C, 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), vitamin B9 (Folate), and vitamin E.

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

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

WalnutsTofu Yogurt
Vitamin A20 IU33 IU
Vitamin C1.3 mg2.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.341 mg0.06 mg
Vitamin B2 (Riboflavin)0.15 mg0.02 mg
Vitamin B3 (Niacin)1.12 mg0.24 mg
Vitamin B5 (Pantothenic acid)0.57 mg0
Vitamin B6 (Pyroxidine)0.537 mg0.02 mg
Vitamin B9 (Folate)98 µg6 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.7 mg0.31 mg
Vitamin K2.7 µg3.5 µg

Walnuts 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 walnuts and tofu yogurt comparison focuses on their mineral content.

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

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

Walnuts and tofu yogurt contain the same amount of fluoride.

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

WalnutsTofu Yogurt
Calcium98 mg118 mg
Copper1.59 mg0.075 mg
Iron2.91 mg1.06 mg
Magnesium158 mg40 mg
Manganese3.41 mg0
Phosphorus346 mg38 mg
Potassium441 mg47 mg
Selenium4.9 µg13 µg
Sodium2 mg35 mg
Zinc3.09 mg0.31 mg

The Final Word

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

Both walnuts 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 nuts, seeds 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, nuts and seeds 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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