Tofu Firm (Raw)vsGreek Yogurt (Low Fat, Plain)
Tofu Firm (Raw) has 144 calories and 17g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Tofu Firm (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Tofu Firm (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 49% 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 (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Tofu Firm (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Tofu Firm (Raw) provides 237mg of potassium per 100g — important for muscle function and hydration.
🔥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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 144kcal7% | 73kcal4% | +71kcal |
| Protein | 17g35% | 9.9g20% | +7.4g |
| Total Fat | 8.7g11% | 1.9g2% | +6.8g |
| Saturated Fat | 1.3g6% | 1.2g6% | +<0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 2.8g1% | 3.9g1% | <0.1g |
| Dietary Fiber | 2.3g8% | 0g0% | +2.3g |
| Sugars | — | 3.6g | — |
| ✨Vitamins | |||
| Vitamin A | — | 90mcg10% | — |
| Vitamin C | 0.20mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | <0.1mg5% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 29mcg7% | 12mcg3% | +17mcg |
| Thiamin (B1) | 0.16mg13% | <0.1mg4% | +0.11mg |
| Riboflavin (B2) | 0.10mg8% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 0.38mg2% | 0.20mg1% | +0.18mg |
| 🔶Minerals | |||
| Sodium | 14mg1% | 34mg1% | <0.1mg |
| Calcium | 683mg53% | 115mg9% | +568mg |
| Iron | 2.7mg15% | <0.1mg0% | +2.6mg |
| Potassium | 237mg5% | 141mg3% | +96mg |
| Phosphorus | 190mg15% | 137mg11% | +53mg |
| Magnesium | 58mg14% | 11mg3% | +47mg |
| Zinc | 1.6mg14% | 0.60mg5% | +0.97mg |
| Copper | 0.38mg42% | <0.1mg2% | +0.36mg |
| Manganese | 1.2mg51% | <0.1mg0% | +1.2mg |
| Selenium | 17mcg32% | 12mcg23% | +5.0mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 144 kcal for Tofu Firm (Raw) — that's 97% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Tofu Firm (Raw) has more protein per 100g (17.3g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tofu Firm (Raw) has more fat (8.72g vs 1.92g 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.
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0.2mg), Thiamin (B1) (Tofu Firm (Raw): 0.158mg vs 0.044mg).
Key Minerals: Notable mineral differences include Manganese (Tofu Firm (Raw): 1.18mg vs 0.007mg), Iron (Tofu Firm (Raw): 2.66mg vs 0.04mg), Copper (Tofu Firm (Raw): 0.378mg vs 0.021mg).
Diet Suitability: Both fit a low-carb or keto diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Tofu Firm (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 144 kcal.
- Is Tofu Firm (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Tofu Firm (Raw) has 144 calories and 17.3g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tofu Firm (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 8.72g.
- Which has more fiber, Tofu Firm (Raw) or Greek Yogurt (Low Fat, Plain)?
- Tofu Firm (Raw) has more fiber with 2.3g per 100g compared to 0g.