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Plate
Firm tofu Leader
Firm tofu5
VS
Greek yogurt, plain
Greek yogurt, plain2

Firm tofu leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Firm tofu comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Firm tofu for more protein, more fiber, less sodium, more calcium and more iron.

Pick Greek yogurt, plain for less saturated fat and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    144 kcal
    54 kcal
  • Proteinmore is better
    WIN17.27 g
    9.53 g
  • Carbohydrate
    2.78 g
    3.43 g
  • Fibermore is better
    WIN2.3 g
    0.2 g
  • Total sugarsless is better
    —
    —
  • Total fat
    8.72 g
    0.24 g
  • Saturated fatless is better
    1.26 g
    0.15 gWIN
  • Sodiumless is better
    WIN14 mg
    37 mg
  • Potassiummore is better
    237 mg
    —
  • Calciummore is better
    WIN683 mg
    112 mg
  • Ironmore is better
    WIN2.66 mg
    0.03 mg
  • Magnesiummore is better
    58 mg
    —
  • Vitamin Cmore is better
    0.2 mg
    0.3 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Firm tofu vs Greek yogurt, plain · Foodatron