Greek Yogurt vs. Fried Tofu

Nutrition comparison of Greek Yogurt and Fried Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and fried tofu:

  • Both greek yogurt and fried tofu are high in calcium and protein.
  • Fried tofu has more thiamin and folate, however, greek yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
  • Fried tofu is an excellent source of dietary fiber and iron.
  • Greek yogurt has 58% less saturated fat than fried tofu.
  • Greek yogurt has signficantly more Vitamin A than fried tofu.
Detailed nutritional comparison of greek yogurt and fried tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Fried Tofu src

Calories and Carbs

calories

Fried tofu is high in calories and greek yogurt has 73% less calories than fried tofu - greek yogurt has 73 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to fried tofu per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Fried Tofu
Protein 55% 26%
Carbohydrates 22% 12%
Fat 24% 62%
Alcohol ~ ~

carbohydrates

Greek yogurt and fried tofu contain similar amounts carbs - greek yogurt has 3.9g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.

dietary fiber

Fried tofu is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - fried tofu has 3.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and fried tofu contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and fried tofu has 2.7g of sugar.



Protein

protein

Both greek yogurt and fried tofu are high in protein. Fried tofu has 89% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Greek yogurt has 58% less saturated fat than fried tofu - greek yogurt has 1.2g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

trans fat

Both greek yogurt and fried tofu are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and fried tofu does not contain significant amounts.

cholesterol

Fried tofu has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than fried tofu - greek yogurt has 0.8mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than fried tofu - greek yogurt has 90ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin E

Greek yogurt and fried tofu contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Greek yogurt and fried tofu contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.

The B Vitamins

Fried tofu has more thiamin and folate, however, greek yogurt contains more riboflavin, pantothenic acid and Vitamin B12. Both greek yogurt and fried tofu contain significant amounts of niacin and Vitamin B6.

Greek Yogurt Fried Tofu
Thiamin 0.044 MG 0.17 MG
Riboflavin 0.233 MG 0.05 MG
Niacin 0.197 MG 0.1 MG
Pantothenic acid 0.47 MG 0.14 MG
Vitamin B6 0.055 MG 0.099 MG
Folate 12 UG 27 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and fried tofu are high in calcium. Fried tofu has 223% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 120 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Greek yogurt and fried tofu contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and fried tofu has 146mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both greek yogurt and fried tofu contain small amounts of beta-carotene.

Greek Yogurt Fried Tofu
beta-carotene 6 UG 16 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Fried Tofu
alpha linoleic acid 0.007 G 1.346 G
Total 0.007 G 1.346 G

omega 6s

Comparing omega-6 fatty acids, fried tofu has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Fried Tofu
other omega 6 0.002 G ~
linoleic acid 0.065 G 10.044 G
Total 0.067 G 10.044 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Fried Tofu (Tofu, fried) .

Greek Yogurt g

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