Silken Tofu vs. Red Bell Pepper

Nutrition comparison of Silken Tofu and Red Bell Pepper

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of silken tofu versus red bell pepper (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in silken tofu and red bell pepper:

  • Red bell pepper has 57% less calories than silken tofu.
  • Red bell pepper has more riboflavin, pantothenic acid and Vitamin B6.
  • Red bell pepper is a great source of dietary fiber and potassium.
  • Red bell pepper is an excellent source of Vitamin A and Vitamin C.
  • Silken tofu has signficantly more protein than red bell pepper.
  • Silken tofu is an excellent source of calcium.
Detailed nutritional comparison of silken tofu and red bell pepper 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.

Image of Silken Tofu src
Image of Red Bell Pepper src

Calories and Carbs

calories

Red bell pepper has 57% less calories than silken tofu - red bell pepper has 26 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, silken tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to red bell pepper per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for red bell pepper, 13:78:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Red Bell Pepper
Protein 43% 13%
Carbohydrates 7% 78%
Fat 50% 9%
Alcohol ~ ~

carbohydrates

Red bell pepper and silken tofu contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.

dietary fiber

Red bell pepper is a great source of dietary fiber and it has 950% more dietary fiber than silken tofu - red bell pepper has 2.1g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.

sugar

Red bell pepper and silken tofu contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Silken tofu has signficantly more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Both red bell pepper and silken tofu are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

Vitamins

Vitamin C

Red bell pepper is an excellent source of Vitamin C and it has 637 times more Vitamin C than silken tofu - red bell pepper has 127.7mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - red bell pepper has 157ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Red bell pepper has 157 times more Vitamin E than silken tofu - red bell pepper has 1.6mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Red bell pepper and silken tofu contain similar amounts of Vitamin K - red bell pepper has 4.9ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Red bell pepper has more riboflavin, pantothenic acid and Vitamin B6. Both silken tofu and red bell pepper contain significant amounts of thiamin, niacin and folate.

Silken Tofu Red Bell Pepper
Thiamin 0.047 MG 0.054 MG
Riboflavin 0.037 MG 0.085 MG
Niacin 0.535 MG 0.979 MG
Pantothenic acid 0.051 MG 0.317 MG
Vitamin B6 0.052 MG 0.291 MG
Folate 44 UG 46 UG

Minerals

calcium

Silken tofu is an excellent source of calcium and it has 14 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Silken tofu has 158% more iron than red bell pepper - red bell pepper has 0.43mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Red bell pepper is a great source of potassium and it has 76% more potassium than silken tofu - red bell pepper has 211mg 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,

Silken Tofu Red Bell Pepper
beta-carotene 4 UG 1624 UG
alpha-carotene ~ 20 UG
lutein + zeaxanthin ~ 51 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than red bell pepper per 100 grams.

Silken Tofu Red Bell Pepper
alpha linoleic acid 0.246 G 0.056 G
Total 0.246 G 0.056 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than red bell pepper per 100 grams.

Silken Tofu Red Bell Pepper
linoleic acid 1.835 G 0.1 G
Total 1.835 G 0.1 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 Silken Tofu or Red Bell Pepper .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Red Bell Pepper (Peppers, sweet, red, raw) .

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FAQ

Does red bell pepper or silken tofu contain more calories in 100 grams?
Red bell pepper has 60% less calories than silken tofu - red bell pepper has 26 calories in 100g and silken tofu has 61 calories.

Is red bell pepper or silken tofu better for protein?
Silken tofu has signficantly more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and silken tofu has 7.2g of protein.

Does red bell pepper or silken tofu have more carbohydrates?
By weight, red bell pepper and silken tofu contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in silken tofu comprise of 80% sugar and 20% dietary fiber.

Does red bell pepper or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 14 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and silken tofu has 111mg of calcium.