Silken Tofu vs. Dijon Mustard

Nutrition comparison of Silken Tofu and Dijon Mustard


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of silken tofu versus dijon mustard (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in silken tofu and dijon mustard:

  • Both dijon mustard and silken tofu are high in calcium.
  • Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Dijon mustard has signficantly more Vitamin E than silken tofu.
  • Dijon mustard is an excellent source of dietary fiber, iron, potassium and protein.
  • Silken tofu has 73% less saturated fat than dijon mustard.
  • Silken tofu has 8.7 times less sugar than dijon mustard.
  • Silken tofu has signficantly less carbohydrates than dijon mustard.
Detailed nutritional comparison of silken tofu and dijon mustard is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Dijon Mustard src

Calories and Carbs

calories

Dijon mustard is high in calories and silken tofu has 88% less calories than dijon mustard - dijon mustard has 508 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, silken tofu is much heavier in protein, lighter in carbs and lighter in fat compared to dijon mustard per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for dijon mustard, 19:21:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Dijon Mustard
Protein 43% 19%
Carbohydrates 7% 21%
Fat 50% 60%
Alcohol ~ ~

carbohydrates

Silken tofu has signficantly less carbohydrates than dijon mustard - dijon mustard has 28.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

dietary fiber

Dijon mustard is an excellent source of dietary fiber and it has 60 times more dietary fiber than silken tofu - dijon mustard has 12.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.

sugar

Silken tofu has 8.7 times less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Dijon mustard is an excellent source of protein and it has 264% more protein than silken tofu - dijon mustard has 26.1g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Silken tofu has 73% less saturated fat than dijon mustard - dijon mustard has 2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

Vitamins

Vitamin C

Dijon mustard has 34 times more Vitamin C than silken tofu - dijon mustard has 7.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.

Vitamin A

Dijon mustard and silken tofu contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Dijon mustard has signficantly more Vitamin E than silken tofu - dijon mustard has 5.1mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Dijon mustard and silken tofu contain similar amounts of Vitamin K - dijon mustard has 5.4ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Silken Tofu Dijon Mustard
Thiamin 0.047 MG 0.805 MG
Riboflavin 0.037 MG 0.261 MG
Niacin 0.535 MG 4.733 MG
Pantothenic acid 0.051 MG 0.81 MG
Vitamin B6 0.052 MG 0.397 MG
Folate 44 UG 162 UG

Minerals

calcium

Both dijon mustard and silken tofu are high in calcium. Dijon mustard has 140% more calcium than silken tofu - dijon mustard has 266mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Dijon mustard is an excellent source of iron and it has 730% more iron than silken tofu - dijon mustard has 9.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Dijon mustard is an excellent source of potassium and it has 515% more potassium than silken tofu - dijon mustard has 738mg of potassium per 100 grams and silken tofu has 120mg 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, both silken tofu and dijon mustard contain small amounts of beta-carotene.

Silken Tofu Dijon Mustard
beta-carotene 4 UG 18 UG
lutein + zeaxanthin ~ 568 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than silken tofu per 100 grams.

Silken Tofu Dijon Mustard
alpha linoleic acid 0.246 G 3.792 G
Total 0.246 G 3.792 G

omega 6s

Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than silken tofu per 100 grams.

Silken Tofu Dijon Mustard
linoleic acid 1.835 G 5.921 G
other omega 6 ~ 0.25 G
Total 1.835 G 6.171 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Silken Tofu or Dijon Mustard .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Dijon Mustard (Spices, mustard seed, ground) .

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FAQ

Does dijon mustard or silken tofu contain more calories in 100 grams?
Dijon mustard is high in calories and silken tofu has 90% less calories than dijon mustard - dijon mustard has 508 calories in 100g and silken tofu has 61 calories.

Is dijon mustard or silken tofu better for protein?
Dijon mustard is a fantastic source of protein and it has 260% more protein than silken tofu - dijon mustard has 26.1g of protein per 100 grams and silken tofu has 7.2g of protein.

Does dijon mustard or silken tofu contain more calcium?
Both dijon mustard and silken tofu are high in calcium. Dijon mustard has 140% more calcium than silken tofu - dijon mustard has 266mg of calcium in 100 grams and silken tofu has 111mg of calcium.

Does dijon mustard or silken tofu contain more iron?
Dijon mustard is an abundant source of iron and it has 730% more iron than silken tofu - dijon mustard has 9.2mg of iron in 100 grams and silken tofu has 1.1mg of iron.

Does dijon mustard or silken tofu contain more potassium?
Dijon mustard is a rich source of potassium and it has 520% more potassium than silken tofu - dijon mustard has 738mg of potassium in 100 grams and silken tofu has 120mg of potassium.