Silken Tofu vs. Edamame
Nutrition comparison of Silken Tofu and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and edamame:
- Both edamame and silken tofu are high in calcium.
- Edamame has more thiamin, riboflavin, pantothenic acid and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of dietary fiber and potassium.
- Silken tofu has 6.5 times less carbohydrates than edamame.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and silken tofu has 50% less calories than edamame - edamame has 121 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is heavier in protein, lighter in carbs and heavier in fat compared to edamame per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Edamame | |
|---|---|---|
| Protein | 43% | 37% |
| Carbohydrates | 7% | 27% |
| Fat | 50% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 6.5 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 25 times more dietary fiber than silken tofu - edamame has 5.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Edamame and silken tofu contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Edamame is a great source of protein and it has 66% more protein than silken tofu - edamame has 11.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both edamame and silken tofu are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both edamame and silken tofu are low in trans fat - edamame has 0.01g of trans fat per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 29 times more Vitamin C than silken tofu - edamame has 6.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than silken tofu - edamame has 15ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Edamame and silken tofu contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Edamame has 12 times more Vitamin K than silken tofu - edamame has 26.7ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, pantothenic acid and folate. Both silken tofu and edamame contain significant amounts of niacin and Vitamin B6.
| Silken Tofu | Edamame | |
|---|---|---|
| Thiamin | 0.047 MG | 0.2 MG |
| Riboflavin | 0.037 MG | 0.155 MG |
| Niacin | 0.535 MG | 0.915 MG |
| Pantothenic acid | 0.051 MG | 0.395 MG |
| Vitamin B6 | 0.052 MG | 0.1 MG |
| Folate | 44 UG | 311 UG |
Minerals
calcium
Both edamame and silken tofu are high in calcium. Silken tofu has 76% more calcium than edamame - edamame has 63mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Edamame is a great source of iron and it has 105% more iron than silken tofu - edamame has 2.3mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Edamame is an excellent source of potassium and it has 263% more potassium than silken tofu - edamame has 436mg 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,
| Silken Tofu | Edamame | |
|---|---|---|
| beta-carotene | 4 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both silken tofu and edamame contain significant amounts of alpha linoleic acid (ALA).
| Silken Tofu | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.246 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both silken tofu and edamame contain significant amounts of linoleic acid.
| Silken Tofu | Edamame | |
|---|---|---|
| linoleic acid | 1.835 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.835 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Silken Tofu g
()
|
Daily Values (%) |
Edamame 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 % |
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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 % |
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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 % |
|
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 edamame or silken tofu contain more calories in 100 grams?Edamame is high in calories and silken tofu has 50% less calories than edamame - edamame has 121 calories in 100g and silken tofu has 61 calories.
Is edamame or silken tofu better for protein?
Edamame is a great source of protein and it has 70% more protein than silken tofu - edamame has 11.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does edamame or silken tofu contain more calcium?
Both edamame and silken tofu are high in calcium. Silken tofu has 80% more calcium than edamame - edamame has 63mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does edamame or silken tofu contain more potassium?
Edamame is a rich source of potassium and it has 260% more potassium than silken tofu - edamame has 436mg of potassium in 100 grams and silken tofu has 120mg of potassium.