Banana vs. Silken Tofu
Nutrition comparison of Banana and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and silken tofu:
- Banana has more riboflavin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate.
- Banana has signficantly more Vitamin C than silken tofu.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Silken tofu has 16.4 times less sugar than banana.
- Silken tofu has signficantly less carbohydrates than banana.
- Silken tofu has signficantly more protein than banana.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 31% less calories than banana - silken tofu has 61 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Banana has a macronutrient ratio of 5:93:3 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Silken Tofu | |
|---|---|---|
| Protein | 5% | 43% |
| Carbohydrates | 93% | 7% |
| Fat | 3% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than banana - silken tofu has 1.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 12 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Silken tofu has 16.4 times less sugar than banana - silken tofu has 0.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Silken tofu has signficantly more protein than banana - silken tofu has 7.2g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both silken tofu and banana are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than silken tofu - silken tofu has 0.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and silken tofu contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and banana contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Silken tofu and banana contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate. Both banana and silken tofu contain significant amounts of thiamin and niacin.
| Banana | Silken Tofu | |
|---|---|---|
| Thiamin | 0.031 MG | 0.047 MG |
| Riboflavin | 0.073 MG | 0.037 MG |
| Niacin | 0.665 MG | 0.535 MG |
| Pantothenic acid | 0.334 MG | 0.051 MG |
| Vitamin B6 | 0.367 MG | 0.052 MG |
| Folate | 20 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 21 times more calcium than banana - silken tofu has 111mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Silken tofu has 327% more iron than banana - silken tofu has 1.1mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 198% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and banana has 358mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Banana | Silken Tofu | |
|---|---|---|
| beta-carotene | 26 UG | 4 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.246 G |
| Total | 0.027 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than banana per 100 grams.
| Banana | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.046 G | 1.835 G |
| Total | 0.046 G | 1.835 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Banana (Bananas, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Banana g
()
|
Daily Values (%) |
Silken Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or banana contain more calories in 100 grams?Silken tofu has 30% less calories than banana - silken tofu has 61 calories in 100g and banana has 89 calories.
Is silken tofu or banana better for protein?
Silken tofu has signficantly more protein than banana - silken tofu has 7.2g of protein per 100 grams and banana has 1.1g of protein.
Does silken tofu or banana have more carbohydrates?
By weight, silken tofu has signficantly fewer carbohydrates than banana - silken tofu has 1.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does silken tofu or banana contain more calcium?
Silken tofu is a rich source of calcium and it has 21 times more calcium than banana - silken tofu has 111mg of calcium in 100 grams and banana has 5mg of calcium.
Does silken tofu or banana contain more potassium?
Banana is a rich source of potassium and it has 200% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and banana has 358mg of potassium.