Silken Tofu vs. Broccoli
Nutrition comparison of Silken Tofu and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and broccoli:
- Both broccoli and silken tofu are high in calcium.
- Broccoli has more riboflavin, pantothenic acid and Vitamin B6.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 44% less calories than silken tofu - broccoli has 34 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Broccoli | |
|---|---|---|
| Protein | 43% | 28% |
| Carbohydrates | 7% | 65% |
| Fat | 50% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and silken tofu contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than silken tofu - broccoli has 2.6g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Broccoli and silken tofu contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 154% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both broccoli and silken tofu are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than silken tofu - broccoli has 89.2mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than silken tofu - broccoli has 31ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Broccoli and silken tofu contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 49 times more Vitamin K than silken tofu - broccoli has 101.6ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid and Vitamin B6. Both silken tofu and broccoli contain significant amounts of thiamin, niacin and folate.
| Silken Tofu | Broccoli | |
|---|---|---|
| Thiamin | 0.047 MG | 0.071 MG |
| Riboflavin | 0.037 MG | 0.117 MG |
| Niacin | 0.535 MG | 0.639 MG |
| Pantothenic acid | 0.051 MG | 0.573 MG |
| Vitamin B6 | 0.052 MG | 0.175 MG |
| Folate | 44 UG | 63 UG |
Minerals
calcium
Both broccoli and silken tofu are high in calcium. Silken tofu has 136% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Broccoli and silken tofu contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 163% more potassium than silken tofu - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 4 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Silken Tofu | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.0215 G |
| Total | 0.246 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than broccoli per 100 grams.
| Silken Tofu | Broccoli | |
|---|---|---|
| linoleic acid | 1.835 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.835 G | 0.055 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 Broccoli (Broccoli, raw) .
Silken Tofu g
()
|
Daily Values (%) |
Broccoli 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 broccoli or silken tofu contain more calories in 100 grams?Broccoli has 40% less calories than silken tofu - broccoli has 34 calories in 100g and silken tofu has 61 calories.
Is broccoli or silken tofu better for protein?
Silken tofu has 150% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Does broccoli or silken tofu have more carbohydrates?
By weight, broccoli and silken tofu contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does broccoli or silken tofu contain more calcium?
Both broccoli and silken tofu are high in calcium. Silken tofu has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does broccoli or silken tofu contain more potassium?
Broccoli is a rich source of potassium and it has 160% more potassium than silken tofu - broccoli has 316mg of potassium in 100 grams and silken tofu has 120mg of potassium.