Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-29%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 83 kcal, 24 kcal less).

Higher Protein

+2%

Similar Concentration

Both provide similar protein (10.2 g vs 10.0 g).

Higher Dietary Fiber

Tofu (Firm)

Tofu (Firm) provides 0.90 g vs 0 g in Greek Yogurt (Plain Nonfat) (+0.90 g).

Higher Vitamin C

Tofu (Firm)

Tofu (Firm) provides 0.10 mg vs 0 mg in Greek Yogurt (Plain Nonfat) (+0.10 mg).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Tofu (Firm)

83 kcal4% DV

Tofu (Firm) provides 83 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+24 kcal, +41%).

ProteinSimilar

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Tofu (Firm)

10.0 g20% DV

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of protein (10.2 g).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Tofu (Firm)

1.9 g1% DV

Greek Yogurt (Plain Nonfat) provides 3.6 g vs 1.9 g in Tofu (Firm) (+1.7 g, +91%).

Dietary FiberTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 g

Tofu (Firm)

0.90 g3% DV

Tofu (Firm) has higher dietary fiber (0.90 g vs 0 g).

Total FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Tofu (Firm)

5.3 g7% DV

Tofu (Firm) provides 5.3 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+4.9 g, +1249%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Tofu (Firm)

0.62 g1% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 0.62 g in Tofu (Firm) (+2.6 g, +423%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 mg

Tofu (Firm)

0.10 mg

Tofu (Firm) provides slightly more vitamin c (0.10 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.0 µg

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (2.0 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Tofu (Firm)

0 µg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.03 mg

Tofu (Firm)

0.01 mg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin e (0.03 mg).

Vitamin KTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) provides 2.4 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+2.2 µg, +1100%).

Folate (DFE)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Tofu (Firm)

19 µg5% DV

Tofu (Firm) provides 19 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+12 µg, +171%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Tofu (Firm)

0.08 mg7% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Tofu (Firm)

0.05 mg4% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.05 mg in Tofu (Firm) (+0.23 mg, +435%).

Niacin (Vitamin B3)Similar

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Tofu (Firm)

0.20 mg1% DV

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of niacin (vitamin b3) (0.21 mg).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Tofu (Firm)

0.07 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.07 mg in Tofu (Firm) (+0.38 mg, +559%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Tofu (Firm)

0.05 mg3% DV

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Tofu (Firm)

9.0 mg

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 9.0 mg in Tofu (Firm) (+27.0 mg, +300%).

PotassiumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Tofu (Firm)

148 mg3% DV

Tofu (Firm) provides 148 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+7.0 mg, +5%).

CalciumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Tofu (Firm)

282 mg22% DV

Tofu (Firm) provides 282 mg vs 110 mg in Greek Yogurt (Plain Nonfat) (+172 mg, +156%).

IronTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Tofu (Firm)

2.0 mg11% DV

Tofu (Firm) provides 2.0 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+2.0 mg, +3980%).

MagnesiumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Tofu (Firm)

37.0 mg9% DV

Tofu (Firm) provides 37.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+26.0 mg, +236%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Tofu (Firm)

121 mg10% DV

Greek Yogurt (Plain Nonfat) provides 135 mg vs 121 mg in Tofu (Firm) (+14.0 mg, +12%).

ZincTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Tofu (Firm)

0.89 mg8% DV

Tofu (Firm) provides 0.89 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+0.37 mg, +71%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Tofu (Firm)

0.79 g4% DV

Tofu (Firm) provides 0.79 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+0.67 g, +558%).

Nutrient

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Tofu (Firm)

105 kcal5% DV

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 105 kcal in Tofu (Firm) (+13 kcal, +13%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Tofu (Firm)

12.6 g25% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 12.6 g in Tofu (Firm) (+7.8 g, +62%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Tofu (Firm)

2.4 g1% DV

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 2.4 g in Tofu (Firm) (+4.8 g, +204%).

Dietary FiberTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 g

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+5.8 g, +750%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Tofu (Firm)

0.78 g2% DV

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 0.78 g in Tofu (Firm) (+5.7 g, +729%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 mg

Tofu (Firm)

0.13 mg

Tofu (Firm) provides slightly more vitamin c (0.13 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

4.0 µg

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Tofu (Firm)

0 µg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.06 mg

Tofu (Firm)

0.01 mg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin e (0.06 mg).

Vitamin KTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) provides 3.0 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+2.6 µg, +656%).

Folate (DFE)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+9.9 µg, +71%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Tofu (Firm)

0.10 mg9% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Tofu (Firm)

0.07 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.07 mg in Tofu (Firm) (+0.49 mg, +749%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Tofu (Firm)

0.25 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.42 mg vs 0.25 mg in Tofu (Firm) (+0.17 mg, +69%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Tofu (Firm)

0.09 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.09 mg in Tofu (Firm) (+0.81 mg, +946%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Tofu (Firm)

0.06 mg3% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Tofu (Firm)

11.3 mg

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 11.3 mg in Tofu (Firm) (+60.7 mg, +535%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Tofu (Firm)

186 mg4% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 186 mg in Tofu (Firm) (+95.5 mg, +51%).

CalciumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 220 mg in Greek Yogurt (Plain Nonfat) (+135 mg, +62%).

IronTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+2.5 mg, +2470%).

MagnesiumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+24.6 mg, +112%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Tofu (Firm)

152 mg12% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 152 mg in Tofu (Firm) (+118 mg, +77%).

ZincTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 1.0 mg in Greek Yogurt (Plain Nonfat) (+0.08 mg, +8%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+0.76 g, +315%).

Nutrient

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Tofu (Firm)

12.0 g24% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 12.0 g in Tofu (Firm) (+5.2 g, +44%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Tofu (Firm)

2.3 g1% DV

Greek Yogurt (Plain Nonfat) provides 6.1 g vs 2.3 g in Tofu (Firm) (+3.8 g, +170%).

Dietary FiberTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 g

Tofu (Firm)

1.1 g4% DV

Tofu (Firm) has higher dietary fiber (1.1 g vs 0 g).

Total FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Tofu (Firm)

6.3 g8% DV

Tofu (Firm) provides 6.3 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+5.7 g, +858%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Tofu (Firm)

0.74 g1% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.74 g in Tofu (Firm) (+4.7 g, +636%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 mg

Tofu (Firm)

0.12 mg

Tofu (Firm) provides slightly more vitamin c (0.12 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.4 µg

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (3.4 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Tofu (Firm)

0 µg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.05 mg

Tofu (Firm)

0.01 mg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin e (0.05 mg).

Vitamin KTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) provides 2.9 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+2.5 µg, +752%).

Folate (DFE)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+11 µg, +93%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Tofu (Firm)

0.10 mg8% DV

Tofu (Firm) provides slightly more thiamin (vitamin b1) (0.10 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Tofu (Firm)

0.06 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.06 mg in Tofu (Firm) (+0.41 mg, +653%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Tofu (Firm)

0.23 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.35 mg vs 0.23 mg in Tofu (Firm) (+0.12 mg, +50%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Tofu (Firm)

0.08 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.08 mg in Tofu (Firm) (+0.68 mg, +828%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Tofu (Firm)

0.06 mg3% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Tofu (Firm)

10.8 mg

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 10.8 mg in Tofu (Firm) (+50.0 mg, +463%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Tofu (Firm)

178 mg4% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 178 mg in Tofu (Firm) (+60.7 mg, +34%).

CalciumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 186 mg in Greek Yogurt (Plain Nonfat) (+152 mg, +82%).

IronTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+2.4 mg, +2797%).

MagnesiumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Tofu (Firm)

44.4 mg11% DV

Tofu (Firm) provides 44.4 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+25.8 mg, +139%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Tofu (Firm)

145 mg12% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 145 mg in Tofu (Firm) (+83.0 mg, +57%).

ZincTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.88 mg in Greek Yogurt (Plain Nonfat) (+0.19 mg, +22%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+0.75 g, +367%).

Nutrient

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Tofu (Firm)

36.0 g72% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 36.0 g in Tofu (Firm) (+15.7 g, +44%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Tofu (Firm)

6.8 g2% DV

Greek Yogurt (Plain Nonfat) provides 18.3 g vs 6.8 g in Tofu (Firm) (+11.5 g, +169%).

Dietary FiberTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 g

Tofu (Firm)

3.2 g12% DV

Tofu (Firm) has higher dietary fiber (3.2 g vs 0 g).

Total FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Tofu (Firm)

19.0 g24% DV

Tofu (Firm) provides 19.0 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+17.0 g, +858%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Tofu (Firm)

2.2 g4% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 2.2 g in Tofu (Firm) (+14.2 g, +635%).

Vitamins12 nutrients

Vitamin CTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0 mg

Tofu (Firm)

0.36 mg

Tofu (Firm) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (10 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Tofu (Firm)

0 µg

Both Greek Yogurt (Plain Nonfat) and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Tofu (Firm)

0.04 mg

Greek Yogurt (Plain Nonfat) provides slightly more vitamin e (0.15 mg vs 0.04 mg).

Vitamin KTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) provides 8.7 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+7.6 µg, +753%).

Folate (DFE)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+33 µg, +93%).

Thiamin (Vitamin B1)Tofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Tofu (Firm)

0.29 mg24% DV

Tofu (Firm) provides 0.29 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.18 mg, +150%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Tofu (Firm)

0.19 mg14% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.19 mg in Tofu (Firm) (+1.2 mg, +652%).

Niacin (Vitamin B3)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Tofu (Firm)

0.70 mg4% DV

Greek Yogurt (Plain Nonfat) provides 1.1 mg vs 0.70 mg in Tofu (Firm) (+0.35 mg, +50%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Tofu (Firm)

0.25 mg5% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.25 mg in Tofu (Firm) (+2.0 mg, +827%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Tofu (Firm)

0.17 mg10% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.17 mg in Tofu (Firm) (+0.15 mg, +89%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Tofu (Firm)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Tofu (Firm)

32.5 mg1% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 32.5 mg in Tofu (Firm) (+150 mg, +463%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Tofu (Firm)

534 mg11% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 534 mg in Tofu (Firm) (+182 mg, +34%).

CalciumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 559 mg in Greek Yogurt (Plain Nonfat) (+459 mg, +82%).

IronTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+7.1 mg, +2799%).

MagnesiumTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Tofu (Firm)

134 mg32% DV

Tofu (Firm) provides 134 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+77.7 mg, +139%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Tofu (Firm)

437 mg35% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 437 mg in Tofu (Firm) (+249 mg, +57%).

ZincTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+0.57 mg, +22%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+2.2 g, +368%).

Greek Yogurt (Plain Nonfat) vs Tofu (Firm)

Greek Yogurt (Plain Nonfat)

Tofu (Firm)

Nutritional Takeaways

Comparison Summary