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.
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.
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, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Silken Tofu | |
|---|---|---|
| Protein | 21% | 43% |
| Carbohydrates | 6% | 7% |
| Fat | 73% | 50% |
| 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 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 Feta Cheese or Silken Tofu .
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 % |
|
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 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.