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.
Detailed nutritional comparison of heavy cream and silken tofu is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Heavy Cream src
Image of Silken Tofu src

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.

For macronutrient ratios, heavy cream is much lighter in protein, lighter in carbs and much heavier in fat compared to silken tofu per calorie. Heavy cream has a macronutrient ratio of 3:3:94 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Heavy Cream Silken Tofu
Protein 3% 43%
Carbohydrates 3% 7%
Fat 94% 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

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,

Heavy Cream Silken Tofu
beta-carotene 72 UG 4 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Heavy Cream or Silken Tofu .

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)) .

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G Water G
G Starch G
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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.