Flour vs. Silken Tofu
Nutrition comparison of Flour and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and silken tofu:
- Flour has more thiamin, niacin and pantothenic acid.
- Flour is a great source of dietary fiber and protein.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) 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
Flour is high in calories and silken tofu has 83% less calories than flour - flour has 364 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Flour has a macronutrient ratio of 12:86:2 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Silken Tofu | |
|---|---|---|
| Protein | 12% | 43% |
| Carbohydrates | 86% | 7% |
| Fat | 2% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and silken tofu has 98% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 12 times more dietary fiber than silken tofu - flour has 2.7g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Flour and silken tofu contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Flour is a great source of protein and it has 44% more protein than silken tofu - flour has 10.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both flour and silken tofu are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Silken tofu and flour contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Silken tofu and flour contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and silken tofu contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Flour and silken tofu contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and pantothenic acid. Both flour and silken tofu contain significant amounts of riboflavin, Vitamin B6 and folate.
| Flour | Silken Tofu | |
|---|---|---|
| Thiamin | 0.12 MG | 0.047 MG |
| Riboflavin | 0.04 MG | 0.037 MG |
| Niacin | 1.25 MG | 0.535 MG |
| Pantothenic acid | 0.438 MG | 0.051 MG |
| Vitamin B6 | 0.044 MG | 0.052 MG |
| Folate | 26 UG | 44 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 640% more calcium than flour - flour has 15mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Flour and silken tofu contain similar amounts of iron - flour has 1.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Flour and silken tofu contain similar amounts of potassium - flour has 107mg 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, silken tofu has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.246 G |
| Total | 0.022 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than flour per 100 grams.
| Flour | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.391 G | 1.835 G |
| Total | 0.391 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: Flour (Wheat flour, white, all-purpose, unenriched) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Flour 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 flour or silken tofu contain more calories in 100 grams?Flour is high in calories and silken tofu has 80% less calories than flour - flour has 364 calories in 100g and silken tofu has 61 calories.
Is flour or silken tofu better for protein?
Flour is a great source of protein and it has 40% more protein than silken tofu - flour has 10.3g of protein per 100 grams and silken tofu has 7.2g of protein.
Does flour or silken tofu have more carbohydrates?
By weight, flour is high in carbohydrates and silken tofu has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does flour or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 640% more calcium than flour - flour has 15mg of calcium in 100 grams and silken tofu has 111mg of calcium.