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.
Detailed nutritional comparison of silken tofu and cauliflower 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 Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Silken Tofu src
Image of Cauliflower src

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, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Cauliflower
Protein 43% 25%
Carbohydrates 7% 66%
Fat 50% 9%
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

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 Cauliflower
beta-carotene 4 UG ~
lutein + zeaxanthin ~ 1 UG

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 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 Cauliflower .

Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Cauliflower (Cauliflower, raw) .

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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.