Greek Yogurt vs. Silken Tofu

Nutrition comparison of Greek Yogurt and Silken 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 silken tofu (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and silken tofu are high in calcium.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
  • Greek yogurt has signficantly more Vitamin A than silken tofu.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of greek yogurt and silken 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Silken Tofu src

Calories and Carbs

calories

Greek yogurt and silken tofu contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, greek yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to silken tofu per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Silken Tofu
Protein 55% 43%
Carbohydrates 22% 7%
Fat 24% 50%
Alcohol ~ ~

carbohydrates

Both greek yogurt and silken tofu are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Silken tofu has more dietary fiber than greek yogurt - silken tofu has 0.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and silken tofu contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 39% more protein than silken tofu - greek yogurt has 10g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Greek yogurt and silken tofu contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt and silken tofu contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than silken tofu - greek yogurt has 90ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Greek yogurt and silken tofu contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Greek yogurt and silken tofu contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Silken Tofu
Thiamin 0.044 MG 0.047 MG
Riboflavin 0.233 MG 0.037 MG
Niacin 0.197 MG 0.535 MG
Pantothenic acid 0.47 MG 0.051 MG
Vitamin B6 0.055 MG 0.052 MG
Folate 12 UG 44 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and silken tofu are high in calcium. Greek yogurt has a little more calcium (4%) than silken tofu by weight - greek yogurt has 115mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Silken tofu has 26 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Greek yogurt and silken tofu contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and silken tofu has 120mg 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 silken tofu contain small amounts of beta-carotene.

Greek Yogurt Silken Tofu
beta-carotene 6 UG 4 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Silken Tofu
alpha linoleic acid 0.007 G 0.246 G
Total 0.007 G 0.246 G

omega 6s

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

Greek Yogurt Silken Tofu
other omega 6 0.002 G ~
linoleic acid 0.065 G 1.835 G
Total 0.067 G 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

Greek Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or silken tofu contain more calories in 100 grams?
Greek yogurt and silken tofu contain similar amounts of calories - greek yogurt has 73 calories in 100g and silken tofu has 61 calories.

Is greek yogurt or silken tofu better for protein?
Greek yogurt is a great source of protein and it has 40% more protein than silken tofu - greek yogurt has 10g of protein per 100 grams and silken tofu has 7.2g of protein.

Does greek yogurt or silken tofu contain more calcium?
Both greek yogurt and silken tofu are high in calcium. Greek yogurt has a little more calcium ( 0%) than silken tofu by weight - greek yogurt has 115mg of calcium in 100 grams and silken tofu has 111mg of calcium.