Silken Tofu vs. Sesame Seeds
Nutrition comparison of Silken Tofu and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and sesame seeds:
- Both sesame seeds and silken tofu are high in calcium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
- Silken tofu has signficantly less carbohydrates than sesame seed.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and silken tofu has 89% less calories than sesame seed - sesame seed has 565 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, lighter in carbs and much lighter in fat compared to sesame seeds per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Sesame Seeds | |
|---|---|---|
| Protein | 43% | 11% |
| Carbohydrates | 7% | 17% |
| Fat | 50% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 69 times more dietary fiber than silken tofu - sesame seed has 14g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu and sesame seeds contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 137% more protein than silken tofu - sesame seed has 17g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and silken tofu has 92% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Silken tofu and sesame seeds contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Silken tofu and sesame seeds contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Silken tofu and sesame seeds contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Silken tofu and sesame seeds contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both silken tofu and sesame seeds contain significant amounts of pantothenic acid.
| Silken Tofu | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.047 MG | 0.803 MG |
| Riboflavin | 0.037 MG | 0.251 MG |
| Niacin | 0.535 MG | 4.581 MG |
| Pantothenic acid | 0.051 MG | 0.051 MG |
| Vitamin B6 | 0.052 MG | 0.802 MG |
| Folate | 44 UG | 98 UG |
Minerals
calcium
Both sesame seeds and silken tofu are high in calcium. Sesame seed has 791% more calcium than silken tofu - sesame seed has 989mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 12 times more iron than silken tofu - sesame seed has 14.8mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 296% more potassium than silken tofu - sesame seed has 475mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both silken tofu and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Silken Tofu | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.363 G |
| Total | 0.246 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.835 G | 20.654 G |
| Total | 1.835 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Silken Tofu g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
|
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 sesame seeds or silken tofu contain more calories in 100 grams?Sesame seed is high in calories and silken tofu has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and silken tofu has 61 calories.
Is sesame seeds or silken tofu better for protein?
Sesame seed is a fantastic source of protein and it has 140% more protein than silken tofu - sesame seed has 17g of protein per 100 grams and silken tofu has 7.2g of protein.
Does sesame seeds or silken tofu contain more calcium?
Both sesame seeds and silken tofu are high in calcium. Sesame seed has 790% more calcium than silken tofu - sesame seed has 989mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does sesame seeds or silken tofu contain more iron?
Sesame seed is an abundant source of iron and it has 12 times more iron than silken tofu - sesame seed has 14.8mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does sesame seeds or silken tofu contain more potassium?
Sesame seed is a rich source of potassium and it has 300% more potassium than silken tofu - sesame seed has 475mg of potassium in 100 grams and silken tofu has 120mg of potassium.