Cheese vs. Silken Tofu
Nutrition comparison of Cheese and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and silken tofu:
- Both cheese and silken tofu are high in calcium.
- Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and silken tofu has 84% less calories than cheese - cheese has 384 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, cheese is lighter in protein, lighter in carbs and much heavier in fat compared to silken tofu per calorie. Cheese has a macronutrient ratio of 25:0:75 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Silken Tofu | |
|---|---|---|
| Protein | 25% | 43% |
| Carbohydrates | ~ | 7% |
| Fat | 75% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and silken tofu are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than cheese - silken tofu has 0.2g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Silken tofu and cheese contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 228% more protein than silken tofu - cheese has 23.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Cheese is high in saturated fat and silken tofu has 97% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - cheese has 174ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than silken tofu - cheese has 21iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Cheese and silken tofu contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Cheese and silken tofu contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both cheese and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.023 MG | 0.047 MG |
| Riboflavin | 0.318 MG | 0.037 MG |
| Niacin | 0.114 MG | 0.535 MG |
| Pantothenic acid | 0.249 MG | 0.051 MG |
| Vitamin B6 | 0.061 MG | 0.052 MG |
| Folate | 13 UG | 44 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both cheese and silken tofu are high in calcium. Cheese has 494% more calcium than silken tofu - cheese has 659mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 88% more iron than cheese - cheese has 0.59mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Cheese and silken tofu contain similar amounts of potassium - cheese has 85mg 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, both cheese and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.246 G |
| Total | 0.332 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than cheese per 100 grams.
| Cheese | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.532 G | 1.835 G |
| Total | 0.532 G | 1.835 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: Cheese (Cheese, Mexican blend) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cheese g
()
|
Daily Values (%) |
Silken Tofu 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 cheese or silken tofu contain more calories in 100 grams?Cheese is high in calories and silken tofu has 80% less calories than cheese - cheese has 384 calories in 100g and silken tofu has 61 calories.
Is cheese or silken tofu better for protein?
Cheese is a fantastic source of protein and it has 230% more protein than silken tofu - cheese has 23.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Does cheese or silken tofu contain more calcium?
Both cheese and silken tofu are high in calcium. Cheese has 490% more calcium than silken tofu - cheese has 659mg of calcium in 100 grams and silken tofu has 111mg of calcium.