Whole-wheat flour vs Tofu Yogurt: Which Is Better?

Although whole-wheat flour and tofu yogurt belong to different food groups, while whole-wheat flour 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-wheat flour 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-wheat flour and tofu yogurt compare specifically.

Whole-wheat flour

Whole-grain wheat flour (Triticum aestivum) is made by grinding the entire wheat kernel into a fine powder. It is considered a whole grain because it contains all three parts of the wheat kernel: the bran, germ, and endosperm.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins, iron, zinc, and magnesium. It also contains antioxidants such as phenolic acids and flavonoids that have been linked to various health benefits, including improved heart health and blood sugar control.

Whole-grain wheat flour is commonly used in baking bread, pastries, and other baked goods and can also be used as a thickener for soups and sauces. It is a healthier option than refined flour as it retains all the nutrients from the wheat kernel and provides more fiber.

Whole-wheat flour is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some 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.

Whole-wheat flour 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-wheat flour vs tofu yogurt.

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

Whole-wheat flour 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-wheat flour for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 340 calories per 100 grams of whole-wheat flour.

However, both whole-wheat flour 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-wheat flour vs Tofu Yogurt Protein

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

Whole-wheat flour offers around 73% more protein than tofu yogurt.

Whole-wheat flour has 13.2 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Whole-wheat flour 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-wheat flour and tofu yogurt.

The total amount of carbohydrates is around 78% higher in whole-wheat flour than in tofu yogurt. It have 72 grams per 100 grams, compared to 16 grams in tofu yogurt.

There’s less sugar in whole-wheat flour than in tofu yogurt, 67% precisely.

One handful of whole-wheat flour (28 grams) contains 0.1 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-wheat flour and tofu yogurt.

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

With 3 grams of fiber per portion, whole-wheat flour is a better source of fiber than tofu yogurt which whole-wheat flour offers 0.1 grams per portion.

Whole-wheat flour vs Tofu Yogurt Fats

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

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

Total fat in whole-wheat flour and tofu yogurt:

• Whole-wheat flour: 2.5 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 whole-wheat flour contain 0.3 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Whole-wheat flour vs Tofu Yogurt Vitamins Content

This section will discuss the vitamin content of whole-wheat flour 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-wheat flour 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.

Whole-wheat flour and tofu yogurt contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Whole-wheat flour 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-wheat flour and tofu yogurt comparison focuses on their mineral content.

Whole-wheat flour is a better source of calcium, and sodium than tofu yogurt.

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

Whole-wheat flour and tofu yogurt contain the same amount of fluoride.

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

The Final Word

Whole-wheat flour and tofu yogurt are highly nutritious and a great addition to a plant-based diet.

Both whole-wheat flour 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.