Silken Tofu vs. Hazelnut
Nutrition comparison of Silken Tofu and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and hazelnut:
- Both hazelnut and silken tofu are high in calcium.
- Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Hazelnut is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Silken tofu has 13.9 times less carbohydrates than hazelnut.
- Silken tofu has 5.9 times less sugar than hazelnut.
- Silken tofu has signficantly less saturated fat than hazelnut.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Hazelnut is high in calories and silken tofu has 91% less calories than hazelnut - hazelnut has 646 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in fat and similar to hazelnut for carbs. Silken tofu has a macronutrient ratio of 43:7:50 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Hazelnut | |
|---|---|---|
| Protein | 43% | 9% |
| Carbohydrates | 7% | 10% |
| Fat | 50% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 13.9 times less carbohydrates than hazelnut - hazelnut has 17.6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Hazelnut is an excellent source of dietary fiber and it has 46 times more dietary fiber than silken tofu - hazelnut has 9.4g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 5.9 times less sugar than hazelnut - hazelnut has 4.9g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 110% more protein than silken tofu - hazelnut has 15g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has signficantly less saturated fat than hazelnut - hazelnut has 4.5g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 18 times more Vitamin C than silken tofu - hazelnut has 3.8mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Hazelnut and silken tofu contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 1527 times more Vitamin E than silken tofu - hazelnut has 15.3mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Silken tofu and hazelnut contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Hazelnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both silken tofu and hazelnut contain significant amounts of folate.
| Silken Tofu | Hazelnut | |
|---|---|---|
| Thiamin | 0.047 MG | 0.338 MG |
| Riboflavin | 0.037 MG | 0.123 MG |
| Niacin | 0.535 MG | 2.05 MG |
| Pantothenic acid | 0.051 MG | 0.923 MG |
| Vitamin B6 | 0.052 MG | 0.62 MG |
| Folate | 44 UG | 88 UG |
Minerals
calcium
Both hazelnut and silken tofu are high in calcium. Hazelnut has 11% more calcium than silken tofu - hazelnut has 123mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Hazelnut is an excellent source of iron and it has 295% more iron than silken tofu - hazelnut has 4.4mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Hazelnut is an excellent source of potassium and it has 529% more potassium than silken tofu - hazelnut has 755mg 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 hazelnut per 100 grams.
| Silken Tofu | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.06 G |
| Total | 0.246 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Hazelnut | |
|---|---|---|
| linoleic acid | 1.835 G | 8.403 G |
| other omega 6 | ~ | 0.06 G |
| Total | 1.835 G | 8.463 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .
Silken Tofu g
()
|
Daily Values (%) |
Hazelnut 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 hazelnut or silken tofu contain more calories in 100 grams?Hazelnut is high in calories and silken tofu has 90% less calories than hazelnut - hazelnut has 646 calories in 100g and silken tofu has 61 calories.
Is hazelnut or silken tofu better for protein?
Hazelnut is a fantastic source of protein and it has 110% more protein than silken tofu - hazelnut has 15g of protein per 100 grams and silken tofu has 7.2g of protein.
Does hazelnut or silken tofu contain more calcium?
Both hazelnut and silken tofu are high in calcium. Hazelnut has 10% more calcium than silken tofu - hazelnut has 123mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does hazelnut or silken tofu contain more iron?
Hazelnut is an abundant source of iron and it has 300% more iron than silken tofu - hazelnut has 4.4mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does hazelnut or silken tofu contain more potassium?
Hazelnut is a rich source of potassium and it has 530% more potassium than silken tofu - hazelnut has 755mg of potassium in 100 grams and silken tofu has 120mg of potassium.