Lamb vs. Silken Tofu
Nutrition comparison of Cooked Lamb and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lamb
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lamb and silken tofu:
- Lamb has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Lamb is an excellent source of potassium and protein.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Lamb (Lamb, ground, cooked, broiled) 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
Lamb is high in calories and silken tofu has 78% less calories than lamb - silken tofu has 61 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, lamb is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Lamb has a macronutrient ratio of 36:0:64 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lamb | Silken Tofu | |
|---|---|---|
| Protein | 36% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 64% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and lamb are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Silken tofu has more dietary fiber than lamb - silken tofu has 0.2g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Silken tofu and lamb contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 245% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and silken tofu has 93% less saturated fat than lamb - silken tofu has 0.53g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Silken tofu has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and lamb contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and lamb does not contain significant amounts.
Vitamin A
Silken tofu and lamb contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and silken tofu contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and lamb contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Silken tofu and lamb contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and lamb has 5.3ug of Vitamin K.
The B Vitamins
Lamb has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
| Lamb | Silken Tofu | |
|---|---|---|
| Thiamin | 0.1 MG | 0.047 MG |
| Riboflavin | 0.25 MG | 0.037 MG |
| Niacin | 6.7 MG | 0.535 MG |
| Pantothenic acid | 0.66 MG | 0.051 MG |
| Vitamin B6 | 0.14 MG | 0.052 MG |
| Folate | 19 UG | 44 UG |
| Vitamin B12 | 2.61 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 405% more calcium than lamb - silken tofu has 111mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Lamb has 61% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 183% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lamb and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Lamb | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.26 G | 0.246 G |
| Total | 0.26 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both lamb and silken tofu contain significant amounts of linoleic acid.
| Lamb | Silken Tofu | |
|---|---|---|
| linoleic acid | 1.07 G | 1.835 G |
| other omega 6 | 0.07 G | ~ |
| Total | 1.14 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: Lamb (Lamb, ground, cooked, broiled) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Lamb 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 lamb contain more calories in 100 grams?Lamb is high in calories and silken tofu has 80% less calories than lamb - silken tofu has 61 calories in 100g and lamb has 283 calories.
Is silken tofu or lamb better for protein?
Lamb is a fantastic source of protein and it has 250% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and lamb has 24.8g of protein.
Does silken tofu or lamb contain more calcium?
Silken tofu is a rich source of calcium and it has 410% more calcium than lamb - silken tofu has 111mg of calcium in 100 grams and lamb has 22mg of calcium.
Does silken tofu or lamb contain more potassium?
Lamb is a rich source of potassium and it has 180% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and lamb has 339mg of potassium.