Silken Tofu vs. Coconut Cream
Nutrition comparison of Silken Tofu and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and coconut cream:
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Silken tofu has more riboflavin, however, coconut cream contains more pantothenic acid.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and silken tofu has 82% less calories than coconut cream - coconut cream has 330 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in fat and similar to coconut cream for carbs. Silken tofu has a macronutrient ratio of 43:7:50 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Coconut Cream | |
|---|---|---|
| Protein | 43% | 4% |
| Carbohydrates | 7% | 8% |
| Fat | 50% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and silken tofu contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has 1000% more dietary fiber than silken tofu - coconut cream has 2.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu and coconut cream contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Silken tofu has 98% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and silken tofu has 98% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Coconut cream has 13 times more Vitamin C than silken tofu - coconut cream has 2.8mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and coconut cream contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Silken tofu and coconut cream contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Vitamin K
Silken tofu and coconut cream contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Silken tofu has more riboflavin, however, coconut cream contains more pantothenic acid. Both silken tofu and coconut cream contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Silken Tofu | Coconut Cream | |
|---|---|---|
| Thiamin | 0.047 MG | 0.03 MG |
| Riboflavin | 0.037 MG | ~ |
| Niacin | 0.535 MG | 0.89 MG |
| Pantothenic acid | 0.051 MG | 0.261 MG |
| Vitamin B6 | 0.052 MG | 0.047 MG |
| Folate | 44 UG | 23 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 909% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Coconut cream is a great source of iron and it has 105% more iron than silken tofu - coconut cream has 2.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 171% more potassium than silken tofu - coconut cream has 325mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than coconut cream per 100 grams.
| Silken Tofu | Coconut Cream | |
|---|---|---|
| linoleic acid | 1.835 G | 0.379 G |
| Total | 1.835 G | 0.379 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Silken Tofu g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 coconut cream or silken tofu contain more calories in 100 grams?Coconut cream is high in calories and silken tofu has 80% less calories than coconut cream - coconut cream has 330 calories in 100g and silken tofu has 61 calories.
Is coconut cream or silken tofu better for protein?
Silken tofu has 100% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does coconut cream or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 910% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does coconut cream or silken tofu contain more potassium?
Coconut cream is a rich source of potassium and it has 170% more potassium than silken tofu - coconut cream has 325mg of potassium in 100 grams and silken tofu has 120mg of potassium.