Yogurt vs. Fried Tofu

Nutrition comparison of 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 yogurt versus fried tofu (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yogurt and fried tofu are high in calcium.
  • Fried tofu has more thiamin, Vitamin B6 and folate, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12.
  • Fried tofu is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of 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: Yogurt (Yogurt, plain, whole milk) and Fried Tofu (Tofu, fried) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Fried Tofu src

Calories and Carbs

calories

Fried tofu is high in calories and yogurt has 77% less calories than fried tofu - yogurt has 61 calories per 100 grams and fried tofu has 270 calories.

For macronutrient ratios, yogurt is heavier in carbs, lighter in fat and similar to fried tofu for protein. Yogurt has a macronutrient ratio of 23:30:47 and for fried tofu, 26:12:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Fried Tofu
Protein 23% 26%
Carbohydrates 30% 12%
Fat 47% 62%
Alcohol ~ ~

carbohydrates

Yogurt and fried tofu contain similar amounts of carbs - yogurt has 4.7g 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 yogurt - fried tofu has 3.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Yogurt and fried tofu contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and fried tofu has 2.7g of sugar.

Protein

protein

Fried tofu is an excellent source of protein and it has 442% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and fried tofu has 18.8g of protein.

Fat

saturated fat

Yogurt and fried tofu contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.

cholesterol

Fried tofu has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and fried tofu does not contain significant amounts.

Vitamins

Vitamin C

Yogurt and fried tofu contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.

Vitamin A

Yogurt has 26 times more Vitamin A than fried tofu - yogurt has 27ug of Vitamin A per 100 grams and fried tofu has 1ug of Vitamin A.

Vitamin D

Yogurt and fried tofu contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and fried tofu does not contain significant amounts.

Vitamin E

Yogurt and fried tofu contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.

Vitamin K

Yogurt and fried tofu contain similar amounts of Vitamin K - 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, Vitamin B6 and folate, however, yogurt contains more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and fried tofu contain significant amounts of niacin.

Yogurt Fried Tofu
Thiamin 0.029 MG 0.17 MG
Riboflavin 0.142 MG 0.05 MG
Niacin 0.075 MG 0.1 MG
Pantothenic acid 0.389 MG 0.14 MG
Vitamin B6 0.032 MG 0.099 MG
Folate 7 UG 27 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Both yogurt and fried tofu are high in calcium. Fried tofu has 207% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and fried tofu has 372mg of calcium.

iron

Fried tofu is an excellent source of iron and it has 96 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and fried tofu has 4.9mg of iron.

potassium

Yogurt and fried tofu contain similar amounts of potassium - yogurt has 155mg 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 yogurt and fried tofu contain small amounts of beta-carotene.

Yogurt Fried Tofu
beta-carotene 5 UG 16 UG

Omega-3 and Omega-6

omega 3s

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

Yogurt Fried Tofu
alpha linoleic acid 0.027 G 1.346 G
Total 0.027 G 1.346 G

omega 6s

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

Yogurt Fried Tofu
linoleic acid 0.065 G 10.044 G
Total 0.065 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: Yogurt (Yogurt, plain, whole milk) and Fried Tofu (Tofu, fried) .

Yogurt g

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G polyunsaturated fat G
G trans fat G
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protein
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G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or fried tofu contain more calories in 100 grams?
Fried tofu is high in calories and yogurt has 80% less calories than fried tofu - yogurt has 61 calories in 100g and fried tofu has 270 calories.

Does yogurt or fried tofu contain more calcium?
Both yogurt and fried tofu are high in calcium. Fried tofu has 210% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and fried tofu has 372mg of calcium.

Does yogurt or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 96 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and fried tofu has 4.9mg of iron.