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Plate
Firm tofu Leader
Firm tofu4
VS
Greek yogurt, plain
Greek yogurt, plain3

Firm tofu leads 4–3 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

Firm tofu comes out ahead, winning 4 of 7 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    11.99 g
    17.65 gWIN
  • Carbohydrate
    1.93 g
    6.35 g
  • Fibermore is better
    WIN1.6 g
    0.37 g
  • Total sugarsless is better
    —
    —
  • Total fat
    6.06 g
    0.44 g
  • Saturated fatless is better
    0.88 g
    0.27 gWIN
  • Sodiumless is better
    WIN9.72 mg
    68.52 mg
  • Potassiummore is better
    164.58 mg
    —
  • Calciummore is better
    WIN474.31 mg
    207.41 mg
  • Ironmore is better
    WIN1.85 mg
    0.06 mg
  • Magnesiummore is better
    40.28 mg
    —
  • Vitamin Cmore is better
    0.14 mg
    0.56 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