Silken Tofu vs. Flaxseeds
Nutrition comparison of Silken Tofu and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and flaxseeds:
- Both flaxseeds and silken tofu are high in calcium.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
- Silken tofu has 5.8 times less saturated fat than flaxseed.
- Silken tofu has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and silken tofu has 89% less calories than flaxseed - flaxseed has 534 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 flaxseeds per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Flaxseeds | |
|---|---|---|
| Protein | 43% | 13% |
| Carbohydrates | 7% | 21% |
| Fat | 50% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 135 times more dietary fiber than silken tofu - flaxseed has 27.3g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Flaxseeds and silken tofu contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 155% more protein than silken tofu - flaxseed has 18.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 5.8 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and silken tofu contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and flaxseeds contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and silken tofu contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Flaxseeds and silken tofu contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both silken tofu and flaxseeds contain significant amounts of folate.
| Silken Tofu | Flaxseeds | |
|---|---|---|
| Thiamin | 0.047 MG | 1.644 MG |
| Riboflavin | 0.037 MG | 0.161 MG |
| Niacin | 0.535 MG | 3.08 MG |
| Pantothenic acid | 0.051 MG | 0.985 MG |
| Vitamin B6 | 0.052 MG | 0.473 MG |
| Folate | 44 UG | 87 UG |
Minerals
calcium
Both flaxseeds and silken tofu are high in calcium. Flaxseed has 130% more calcium than silken tofu - flaxseed has 255mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 416% more iron than silken tofu - flaxseed has 5.7mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 578% more potassium than silken tofu - flaxseed has 813mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than silken tofu per 100 grams.
| Silken Tofu | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 22.813 G |
| Total | 0.246 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Flaxseeds | |
|---|---|---|
| linoleic acid | 1.835 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 1.835 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
Silken Tofu g
()
|
Daily Values (%) |
Flaxseeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 flaxseeds or silken tofu contain more calories in 100 grams?Flaxseed is high in calories and silken tofu has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and silken tofu has 61 calories.
Is flaxseeds or silken tofu better for protein?
Flaxseed is a fantastic source of protein and it has 160% more protein than silken tofu - flaxseed has 18.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Does flaxseeds or silken tofu contain more calcium?
Both flaxseeds and silken tofu are high in calcium. Flaxseed has 130% more calcium than silken tofu - flaxseed has 255mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does flaxseeds or silken tofu contain more iron?
Flaxseed is an abundant source of iron and it has 420% more iron than silken tofu - flaxseed has 5.7mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does flaxseeds or silken tofu contain more potassium?
Flaxseed is a rich source of potassium and it has 580% more potassium than silken tofu - flaxseed has 813mg of potassium in 100 grams and silken tofu has 120mg of potassium.