Mozzarella Cheese vs. Silken Tofu

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

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

  • Both mozzarella cheese and silken tofu are high in calcium.
  • Mozzarella cheese is an excellent source of Vitamin A and protein.
  • Silken tofu has more thiamin, niacin and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12.
Detailed nutritional comparison of mozzarella 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: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.

Image of Mozzarella Cheese src
Image of Silken Tofu src

Calories and Carbs

calories

Mozzarella cheese is high in calories and silken tofu has 81% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, mozzarella cheese is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mozzarella Cheese Silken Tofu
Protein 27% 43%
Carbohydrates 3% 7%
Fat 70% 50%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and silken tofu are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

dietary fiber

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

sugar

Mozzarella cheese and silken tofu contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Mozzarella cheese is an excellent source of protein and it has 201% more protein than silken tofu - mozzarella cheese has 21.6g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and silken tofu has 97% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - mozzarella cheese has 197ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin D

Mozzarella cheese has more Vitamin D than silken tofu - mozzarella cheese has 18iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Mozzarella cheese and silken tofu contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Mozzarella cheese and silken tofu contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Silken tofu has more thiamin, niacin and folate, however, mozzarella cheese contains more riboflavin and Vitamin B12. Both mozzarella cheese and silken tofu contain significant amounts of pantothenic acid and Vitamin B6.

Mozzarella Cheese Silken Tofu
Thiamin 0.016 MG 0.047 MG
Riboflavin 0.27 MG 0.037 MG
Niacin 0.094 MG 0.535 MG
Pantothenic acid 0.071 MG 0.051 MG
Vitamin B6 0.062 MG 0.052 MG
Folate 8 UG 44 UG
Vitamin B12 0.73 UG ~

Minerals

calcium

Both mozzarella cheese and silken tofu are high in calcium. Mozzarella cheese has 418% more calcium than silken tofu - mozzarella cheese has 575mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Silken tofu has 455% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Silken tofu has 60% more potassium than mozzarella cheese - mozzarella cheese has 75mg 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,

Mozzarella Cheese Silken Tofu
beta-carotene 63 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

Mozzarella Cheese Silken Tofu
alpha linoleic acid 0.212 G 0.246 G
Total 0.212 G 0.246 G

omega 6s

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

Mozzarella Cheese Silken Tofu
linoleic acid 0.566 G 1.835 G
Total 0.566 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 Mozzarella Cheese or Silken Tofu .

Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

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FAQ

Does mozzarella cheese or silken tofu contain more calories in 100 grams?
Mozzarella cheese is high in calories and silken tofu has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and silken tofu has 61 calories.

Is mozzarella cheese or silken tofu better for protein?
Mozzarella cheese is a fantastic source of protein and it has 200% more protein than silken tofu - mozzarella cheese has 21.6g of protein per 100 grams and silken tofu has 7.2g of protein.

Does mozzarella cheese or silken tofu contain more calcium?
Both mozzarella cheese and silken tofu are high in calcium. Mozzarella cheese has 420% more calcium than silken tofu - mozzarella cheese has 575mg of calcium in 100 grams and silken tofu has 111mg of calcium.