Silken Tofu vs. Cauliflower
Nutrition comparison of Silken Tofu and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and cauliflower:
- Cauliflower has 59% less calories than silken tofu.
- Cauliflower has more pantothenic acid and Vitamin B6.
- Cauliflower has signficantly more dietary fiber than silken tofu.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 59% less calories than silken tofu - cauliflower has 25 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 cauliflower per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Cauliflower | |
|---|---|---|
| Protein | 43% | 26% |
| Carbohydrates | 7% | 66% |
| Fat | 50% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and silken tofu are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than silken tofu - cauliflower has 2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Cauliflower and silken tofu contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 273% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both cauliflower and silken tofu are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 240 times more Vitamin C than silken tofu - cauliflower has 48.2mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and cauliflower contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and silken tofu contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Cauliflower and silken tofu contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and Vitamin B6. Both silken tofu and cauliflower contain significant amounts of thiamin, riboflavin, niacin and folate.
| Silken Tofu | Cauliflower | |
|---|---|---|
| Thiamin | 0.047 MG | 0.05 MG |
| Riboflavin | 0.037 MG | 0.06 MG |
| Niacin | 0.535 MG | 0.507 MG |
| Pantothenic acid | 0.051 MG | 0.667 MG |
| Vitamin B6 | 0.052 MG | 0.184 MG |
| Folate | 44 UG | 57 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 405% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 164% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Cauliflower is a great source of potassium and it has 149% more potassium than silken tofu - cauliflower has 299mg 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 cauliflower per 100 grams.
| Silken Tofu | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.015 G |
| Total | 0.246 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than cauliflower per 100 grams.
| Silken Tofu | Cauliflower | |
|---|---|---|
| linoleic acid | 1.835 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.835 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Silken Tofu g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or silken tofu contain more calories in 100 grams?Cauliflower has 60% less calories than silken tofu - cauliflower has 25 calories in 100g and silken tofu has 61 calories.
Is cauliflower or silken tofu better for protein?
Silken tofu has 270% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does cauliflower or silken tofu have more carbohydrates?
By weight, both cauliflower and silken tofu are low in carbohydrates - cauliflower has 5g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does cauliflower or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 410% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and silken tofu has 111mg of calcium.