Whole-grain cornmeal vs Tofu Yogurt: Which Is Healthier?
Although whole-grain cornmeal and tofu yogurt belong to different food groups, while whole-grain cornmeal 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 whole-grain cornmeal 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 whole-grain cornmeal and tofu yogurt compare specifically.
Whole-grain cornmeal (Zea mays) is made by grinding whole corn kernels into a fine or coarse powder. It is considered a whole grain because it contains all three parts of the corn kernel: the germ, bran, and endosperm.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like vitamin B3, iron and zinc. It also contains antioxidants, such as carotenoids, flavonoids, and phenolic acids, that have been linked to various health benefits, including improved heart health and blood sugar control.
Whole-grain cornmeal is commonly used in traditional American cuisine, such as cornbread, polenta, and grits. It can also be used as a coating for fish and meats, as an ingredient in baking, and as a thickener in soups and sauces. It is a healthier option than refined cornmeal as it retains all the nutrients from the corn kernel and provides more fiber.
Whole-grain cornmeal is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
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.
Whole-grain cornmeal 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 whole-grain cornmeal vs tofu yogurt.
This comparison will start by comparing the caloric value of whole-grain cornmeal and tofu yogurt and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Whole-grain cornmeal||Tofu Yogurt|
|Energy||362 kcal||94 kcal|
|Carbs||76.9 g||16 g|
|Sugar||0.64 g||1.24 g|
|Fiber||7.3 g||0.2 g|
|Protein||8.12 g||3.5 g|
|Fat||3.59 g||1.8 g|
|Saturated Fat||0.505 g||0.259 g|
Whole-grain cornmeal 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 whole-grain cornmeal for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 362 calories per 100 grams of whole-grain cornmeal.
However, both whole-grain cornmeal 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.
Whole-grain cornmeal vs Tofu Yogurt Protein
Legumes and most legume products, including whole-grain cornmeal and tofu yogurt, are important sources of plant-based protein.
Whole-grain cornmeal offers around 57% more protein than tofu yogurt.
Whole-grain cornmeal has 8.1 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.
Whole-grain cornmeal 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 whole-grain cornmeal and tofu yogurt.
The total amount of carbohydrates is around 79% higher in whole-grain cornmeal than in tofu yogurt. It have 76.9 grams per 100 grams, compared to 16 grams in tofu yogurt.
There’s less sugar in whole-grain cornmeal than in tofu yogurt, 33% precisely.
One handful of whole-grain cornmeal (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 whole-grain cornmeal and tofu yogurt.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2 grams of fiber per portion, whole-grain cornmeal is a better source of fiber than tofu yogurt which whole-grain cornmeal offers 0.1 grams per portion.
Whole-grain cornmeal vs Tofu Yogurt Fats
Like most other grains and legumes, with the exception of lupins and peanuts, whole-grain cornmeal and tofu yogurt are low in fat.
Fats in whole-grain cornmeal and tofu yogurt are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in whole-grain cornmeal and tofu yogurt:
- Whole-grain cornmeal: 3.6 grams per 100 grams
- Tofu Yogurt: 1.8 per 100 grams
Speaking of saturated fats, tofu yogurt is 40% lower in saturated fats.
Tofu Yogurt and whole-grain cornmeal contain 0.3 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Whole-grain cornmeal vs Tofu Yogurt Vitamins Content
This section will discuss the vitamin content of whole-grain cornmeal and tofu yogurt.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Whole-grain cornmeal has a higher amount of vitamin C, and vitamin K.
However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Whole-grain cornmeal and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins whole-grain cornmeal and tofu yogurt contain side by side, so you can easily compare them.
|Whole-grain cornmeal||Tofu Yogurt|
|Vitamin A||214 IU||33 IU|
|Vitamin C||0||2.5 mg|
|Vitamin B1 (Thiamine)||0.385 mg||0.06 mg|
|Vitamin B2 (Riboflavin)||0.201 mg||0.02 mg|
|Vitamin B3 (Niacin)||3.63 mg||0.24 mg|
|Vitamin B5 (Pantothenic acid)||0.425 mg||0|
|Vitamin B6 (Pyroxidine)||0.304 mg||0.02 mg|
|Vitamin B9 (Folate)||25 µg||6 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.42 mg||0.31 mg|
|Vitamin K||0.3 µg||3.5 µg|
Whole-grain cornmeal 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 whole-grain cornmeal and tofu yogurt comparison focuses on their mineral content.
Whole-grain cornmeal is a better source of calcium than tofu yogurt.
On the other hand, tofu yogurt is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.
Whole-grain cornmeal and tofu yogurt contain the same amount of fluoride, and sodium.
Check out the table below to learn how whole-grain cornmeal and tofu yogurt compare when it comes to mineral content.
|Whole-grain cornmeal||Tofu Yogurt|
|Calcium||6 mg||118 mg|
|Copper||0.193 mg||0.075 mg|
|Iron||3.45 mg||1.06 mg|
|Magnesium||127 mg||40 mg|
|Phosphorus||241 mg||38 mg|
|Potassium||287 mg||47 mg|
|Selenium||15.5 µg||13 µg|
|Sodium||35 mg||35 mg|
|Zinc||1.82 mg||0.31 mg|
The Final Word
Whole-grain cornmeal and tofu yogurt are highly nutritious and a great addition to a plant-based diet.
Both whole-grain cornmeal 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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- We cite relevant studies and trusted sources.
- It's regularly updated.
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