Fried Tofu vs. Silken Tofu
Nutrition comparison of Fried Tofu and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
fried tofu
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried tofu and silken tofu:
- Both silken tofu and fried tofu are high in calcium.
- Fried tofu has more thiamin and pantothenic acid, however, silken tofu contains more niacin.
- Fried tofu is an excellent source of dietary fiber, iron and protein.
- Silken tofu has 4.4 times less saturated fat than fried tofu.
- Silken tofu has 6.5 times less carbohydrates than fried tofu.
USDA sources for nutritional information: Fried Tofu (Tofu, fried) 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
Fried tofu is high in calories and silken tofu has 77% less calories than fried tofu - silken tofu has 61 calories per 100 grams and fried tofu has 270 calories.
For macronutrient ratios, fried tofu is lighter in protein, heavier in carbs and heavier in fat compared to silken tofu per calorie. Fried tofu has a macronutrient ratio of 25:13:62 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Tofu | Silken Tofu | |
|---|---|---|
| Protein | 25% | 43% |
| Carbohydrates | 13% | 7% |
| Fat | 62% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 6.5 times less carbohydrates than fried tofu - silken tofu has 1.2g of total carbs per 100 grams and fried tofu has 8.9g of carbohydrates.
dietary fiber
Fried tofu is an excellent source of dietary fiber and it has 18 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and fried tofu has 3.9g of dietary fiber.
sugar
Silken tofu and fried tofu contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and fried tofu has 2.7g of sugar.
Protein
protein
Fried tofu is an excellent source of protein and it has 162% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and fried tofu has 18.8g of protein.
Fat
saturated fat
Silken tofu has 4.4 times less saturated fat than fried tofu - silken tofu has 0.53g of saturated fat per 100 grams and fried tofu has 2.9g of saturated fat.
Vitamins
Vitamin C
Silken tofu and fried tofu contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and fried tofu does not contain significant amounts.
Vitamin A
Fried tofu and silken tofu contain similar amounts of Vitamin A - fried tofu has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and fried tofu contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and fried tofu has 0.04mg of Vitamin E.
Vitamin K
Silken tofu and fried tofu contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and fried tofu has 7.8ug of Vitamin K.
The B Vitamins
Fried tofu has more thiamin and pantothenic acid, however, silken tofu contains more niacin. Both fried tofu and silken tofu contain significant amounts of riboflavin, Vitamin B6 and folate.
| Fried Tofu | Silken Tofu | |
|---|---|---|
| Thiamin | 0.17 MG | 0.047 MG |
| Riboflavin | 0.05 MG | 0.037 MG |
| Niacin | 0.1 MG | 0.535 MG |
| Pantothenic acid | 0.14 MG | 0.051 MG |
| Vitamin B6 | 0.099 MG | 0.052 MG |
| Folate | 27 UG | 44 UG |
Minerals
calcium
Both silken tofu and fried tofu are high in calcium. Fried tofu has 235% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and fried tofu has 372mg of calcium.
iron
Fried tofu is an excellent source of iron and it has 339% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and fried tofu has 4.9mg of iron.
potassium
Silken tofu and fried tofu contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and fried tofu has 146mg 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 fried tofu and silken tofu contain small amounts of beta-carotene.
| Fried Tofu | Silken Tofu | |
|---|---|---|
| beta-carotene | 16 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried tofu has more alpha linoleic acid (ALA) than silken tofu per 100 grams.
| Fried Tofu | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 1.346 G | 0.246 G |
| Total | 1.346 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, fried tofu has more linoleic acid than silken tofu per 100 grams.
| Fried Tofu | Silken Tofu | |
|---|---|---|
| linoleic acid | 10.044 G | 1.835 G |
| Total | 10.044 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: Fried Tofu (Tofu, fried) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Fried Tofu 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 silken tofu or fried tofu contain more calories in 100 grams?Fried tofu is high in calories and silken tofu has 80% less calories than fried tofu - silken tofu has 61 calories in 100g and fried tofu has 270 calories.
Is silken tofu or fried tofu better for protein?
Fried tofu is a fantastic source of protein and it has 160% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and fried tofu has 18.8g of protein.
Does silken tofu or fried tofu contain more calcium?
Both silken tofu and fried tofu are high in calcium. Fried tofu has 240% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and fried tofu has 372mg of calcium.
Does silken tofu or fried tofu contain more iron?
Fried tofu is an abundant source of iron and it has 340% more iron than silken tofu - silken tofu has 1.1mg of iron in 100 grams and fried tofu has 4.9mg of iron.