Tofu Firm (Raw)vsGreek Yogurt (Nonfat, Plain)
Tofu Firm (Raw) has 144 calories and 17g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Tofu Firm (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Tofu Firm (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 63% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw)'s natural fat (8.7g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Tofu Firm Prepared With Calcium Sulfate | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 144kcal7% | 54kcal3% | +90kcal |
| Protein | 17g35% | 9.5g19% | +7.8g |
| Total Fat | 8.7g11% | 0.24g0% | +8.5g |
| Saturated Fat | 1.3g6% | 0.14g1% | +1.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 2.8g1% | 3.4g1% | <0.1g |
| Dietary Fiber | 2.3g8% | 0.20g1% | +2.1g |
| ✨Vitamins | |||
| Vitamin A | — | 0mcg0% | — |
| Vitamin C | 0.20mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin B6 | <0.1mg5% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 29mcg7% | — | — |
| Thiamin (B1) | 0.16mg13% | — | — |
| Riboflavin (B2) | 0.10mg8% | — | — |
| Niacin (B3) | 0.38mg2% | — | — |
| 🔶Minerals | |||
| Sodium | 14mg1% | 37mg2% | <0.1mg |
| Calcium | 683mg53% | 112mg9% | +571mg |
| Iron | 2.7mg15% | <0.1mg0% | +2.6mg |
| Potassium | 237mg5% | — | — |
| Phosphorus | 190mg15% | — | — |
| Magnesium | 58mg14% | — | — |
| Zinc | 1.6mg14% | — | — |
| Copper | 0.38mg42% | — | — |
| Manganese | 1.2mg51% | — | — |
| Selenium | 17mcg32% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 167% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) has more protein per 100g (17.3g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 0.24g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 1.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0.2mg).
Key Minerals: Notable mineral differences include Iron (Tofu Firm (Raw): 2.66mg vs 0.03mg), Calcium (Tofu Firm (Raw): 683mg vs 112mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 14mg).
Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tofu Firm (Raw) or Greek Yogurt (Nonfat, Plain)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Tofu Firm (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 144 kcal.
- Is Tofu Firm (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Tofu Firm (Raw) has 144 calories and 17.3g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tofu Firm (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 8.72g.
- Which has more fiber, Tofu Firm (Raw) or Greek Yogurt (Nonfat, Plain)?
- Tofu Firm (Raw) has more fiber with 2.3g per 100g compared to 0.2g.