Feta Cheese vs. Silken Tofu

Nutrition comparison of Feta 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 feta cheese versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in feta cheese and silken tofu:

  • Both silken tofu and feta cheese are high in calcium.
  • Feta cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Feta cheese is a great source of Vitamin A.
  • Feta cheese is an excellent source of protein.
Detailed nutritional comparison of feta cheese and silken tofu 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: Feta Cheese (Cheese, feta) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Silken Tofu src

Calories and Carbs

calories

Feta cheese is high in calories and silken tofu has 77% less calories than feta cheese - silken tofu has 61 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is much lighter in protein, much heavier in fat and similar to silken tofu for carbs. Feta cheese has a macronutrient ratio of 21:6:73 and for silken tofu, 42:7:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Silken Tofu
Protein 21% 42%
Carbohydrates 6% 7%
Fat 73% 51%
Alcohol ~ ~

carbohydrates

Both silken tofu and feta cheese are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

dietary fiber

Silken tofu has more dietary fiber than feta cheese - silken tofu has 0.2g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.

sugar

Silken tofu and feta cheese contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and feta cheese does not contain significant amounts.

Protein

protein

Feta cheese is an excellent source of protein and it has 98% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and silken tofu has 96% less saturated fat than feta cheese - silken tofu has 0.53g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Silken tofu has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

Silken tofu and feta cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has more Vitamin A than silken tofu - feta cheese has 125ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin D

Feta cheese has more Vitamin D than silken tofu - feta cheese has 16iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Silken tofu and feta cheese contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Silken tofu and feta cheese contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both feta cheese and silken tofu contain significant amounts of niacin and folate.

Feta Cheese Silken Tofu
Thiamin 0.154 MG 0.047 MG
Riboflavin 0.844 MG 0.037 MG
Niacin 0.991 MG 0.535 MG
Pantothenic acid 0.967 MG 0.051 MG
Vitamin B6 0.424 MG 0.052 MG
Folate 32 UG 44 UG
Vitamin B12 1.69 UG ~

Minerals

calcium

Both silken tofu and feta cheese are high in calcium. Feta cheese has 344% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Silken tofu has 71% more iron than feta cheese - silken tofu has 1.1mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Silken tofu has 94% more potassium than feta cheese - silken tofu has 120mg of potassium per 100 grams and feta cheese has 62mg 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, both feta cheese and silken tofu contain small amounts of beta-carotene.

Feta Cheese Silken Tofu
beta-carotene 3 UG 4 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both feta cheese and silken tofu contain significant amounts of alpha linoleic acid (ALA).

Feta Cheese Silken Tofu
alpha linoleic acid 0.265 G 0.246 G
Total 0.265 G 0.246 G

omega 6s

Comparing omega-6 fatty acids, silken tofu has more linoleic acid than feta cheese per 100 grams.

Feta Cheese Silken Tofu
linoleic acid 0.326 G 1.835 G
Total 0.326 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: Feta Cheese (Cheese, feta) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

Feta Cheese g

()
Daily Values (%)

Silken Tofu g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does silken tofu or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and silken tofu has 80% less calories than feta cheese - silken tofu has 61 calories in 100g and feta cheese has 265 calories.

Is silken tofu or feta cheese better for protein?
Feta cheese is a fantastic source of protein and it has 100% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and feta cheese has 14.2g of protein.

Does silken tofu or feta cheese contain more calcium?
Both silken tofu and feta cheese are high in calcium. Feta cheese has 340% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and feta cheese has 493mg of calcium.