Silken Tofu vs. Cashews
Nutrition comparison of Silken Tofu and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and cashews:
- Cashew has more thiamin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of dietary fiber, iron, potassium and protein.
- Silken tofu has 7.4 times less sugar than cashew.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and silken tofu has 89% less calories than cashew - cashew has 553 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, lighter in carbs and lighter in fat compared to cashews per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Cashews | |
|---|---|---|
| Protein | 43% | 13% |
| Carbohydrates | 7% | 21% |
| Fat | 50% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and silken tofu has 96% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 15 times more dietary fiber than silken tofu - cashew has 3.3g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 7.4 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 154% more protein than silken tofu - cashew has 18.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and silken tofu has 93% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Cashews and silken tofu contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and cashews contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and silken tofu contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Cashew has 16 times more Vitamin K than silken tofu - cashew has 34.1ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6. Both silken tofu and cashews contain significant amounts of riboflavin, niacin and folate.
| Silken Tofu | Cashews | |
|---|---|---|
| Thiamin | 0.047 MG | 0.423 MG |
| Riboflavin | 0.037 MG | 0.058 MG |
| Niacin | 0.535 MG | 1.062 MG |
| Pantothenic acid | 0.051 MG | 0.864 MG |
| Vitamin B6 | 0.052 MG | 0.417 MG |
| Folate | 44 UG | 25 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Cashew is an excellent source of iron and it has 502% more iron than silken tofu - cashew has 6.7mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Cashew is an excellent source of potassium and it has 450% more potassium than silken tofu - cashew has 660mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Silken Tofu | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.062 G |
| Total | 0.246 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Cashews | |
|---|---|---|
| linoleic acid | 1.835 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 1.835 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Silken Tofu g
()
|
Daily Values (%) |
Cashews 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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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 cashews or silken tofu contain more calories in 100 grams?Cashew is high in calories and silken tofu has 90% less calories than cashew - cashew has 553 calories in 100g and silken tofu has 61 calories.
Is cashews or silken tofu better for protein?
Cashew is a fantastic source of protein and it has 150% more protein than silken tofu - cashew has 18.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Does cashews or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 200% more calcium than cashew - cashew has 37mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does cashews or silken tofu contain more iron?
Cashew is an abundant source of iron and it has 500% more iron than silken tofu - cashew has 6.7mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does cashews or silken tofu contain more potassium?
Cashew is a rich source of potassium and it has 450% more potassium than silken tofu - cashew has 660mg of potassium in 100 grams and silken tofu has 120mg of potassium.