Heavy Cream vs. Silken Tofu
Nutrition comparison of Heavy Cream and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
heavy cream
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heavy cream and silken tofu:
- Both heavy cream and silken tofu are high in calcium.
- For omega-3 fatty acids, heavy cream has more dpa than silken tofu.
- Heavy cream has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Heavy cream has signficantly more Vitamin D than silken tofu.
- Heavy cream is an excellent source of Vitamin A.
- Silken tofu has signficantly less cholesterol than heavy cream.
USDA sources for nutritional information: Heavy Cream (Cream, fluid, heavy whipping) 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
Heavy cream is high in calories and silken tofu has 82% less calories than heavy cream - heavy cream has 340 calories per 100 grams and silken tofu has 61 calories.
| Heavy Cream | Silken Tofu | |
|---|---|---|
| Protein | 3% | 43% |
| Carbohydrates | 3% | 7% |
| Fat | 93% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and silken tofu are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in heavy cream comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than heavy cream - silken tofu has 0.2g of dietary fiber per 100 grams and heavy cream does not contain significant amounts.
sugar
Heavy cream and silken tofu contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 152% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and silken tofu has 98% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Silken tofu has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has signficantly less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Heavy cream and silken tofu contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - heavy cream has 411ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Heavy cream has signficantly more Vitamin D than silken tofu - heavy cream has 63iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Heavy cream and silken tofu contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Heavy cream and silken tofu contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Heavy cream has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both heavy cream and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Heavy Cream | Silken Tofu | |
|---|---|---|
| Thiamin | 0.02 MG | 0.047 MG |
| Riboflavin | 0.188 MG | 0.037 MG |
| Niacin | 0.064 MG | 0.535 MG |
| Pantothenic acid | 0.495 MG | 0.051 MG |
| Vitamin B6 | 0.035 MG | 0.052 MG |
| Folate | 4 UG | 44 UG |
| Vitamin B12 | 0.16 UG | ~ |
Minerals
calcium
Both heavy cream and silken tofu are high in calcium. Silken tofu has 68% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 10 times more iron than heavy cream - heavy cream has 0.1mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Heavy cream and silken tofu contain similar amounts of potassium - heavy cream has 95mg 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, heavy cream has more DPA than silken tofu per 100 grams. Both heavy cream and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Heavy Cream | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.128 G | 0.246 G |
| EPA | 0.009 G | ~ |
| DPA | 0.02 G | ~ |
| Total | 0.157 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both heavy cream and silken tofu contain significant amounts of linoleic acid.
| Heavy Cream | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.039 G | ~ |
| linoleic acid | 1.294 G | 1.835 G |
| Total | 1.333 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: Heavy Cream (Cream, fluid, heavy whipping) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Heavy Cream 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 heavy cream or silken tofu contain more calories in 100 grams?Heavy cream is high in calories and silken tofu has 80% less calories than heavy cream - heavy cream has 340 calories in 100g and silken tofu has 61 calories.
Is heavy cream or silken tofu better for protein?
Silken tofu has 150% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Does heavy cream or silken tofu contain more calcium?
Both heavy cream and silken tofu are high in calcium. Silken tofu has 70% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and silken tofu has 111mg of calcium.