Mushroom vs. Silken Tofu
Nutrition comparison of Mushroom and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and silken tofu:
- Mushroom has 64% less calories than silken tofu.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, silken tofu contains more folate.
- Mushroom is an excellent source of potassium.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) 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
Mushroom has 64% less calories than silken tofu - silken tofu has 61 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in carbs, much lighter in fat and similar to silken tofu for protein. Mushroom has a macronutrient ratio of 44:47:9 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Silken Tofu | |
|---|---|---|
| Protein | 44% | 43% |
| Carbohydrates | 47% | 7% |
| Fat | 9% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and mushroom are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in mushroom comprise of 66% sugar and 34% dietary fiber.
dietary fiber
Mushroom has 400% more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Silken tofu and mushroom contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Silken tofu has 132% more protein than mushroom - silken tofu has 7.2g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both silken tofu and mushroom are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Silken tofu and mushroom contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Silken tofu and mushroom contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than silken tofu - mushroom has 7iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and mushroom contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Silken tofu and mushroom contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, silken tofu contains more folate. Both mushroom and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Mushroom | Silken Tofu | |
|---|---|---|
| Thiamin | 0.081 MG | 0.047 MG |
| Riboflavin | 0.402 MG | 0.037 MG |
| Niacin | 3.607 MG | 0.535 MG |
| Pantothenic acid | 1.497 MG | 0.051 MG |
| Vitamin B6 | 0.104 MG | 0.052 MG |
| Folate | 17 UG | 44 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 36 times more calcium than mushroom - silken tofu has 111mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Silken tofu has 122% more iron than mushroom - silken tofu has 1.1mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 165% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than mushroom per 100 grams.
| Mushroom | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.16 G | 1.835 G |
| Total | 0.16 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: Mushroom (Mushrooms, white, raw) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Mushroom g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 mushroom contain more calories in 100 grams?Mushroom has 60% less calories than silken tofu - silken tofu has 61 calories in 100g and mushroom has 22 calories.
Is silken tofu or mushroom better for protein?
Silken tofu has 130% more protein than mushroom - silken tofu has 7.2g of protein per 100 grams and mushroom has 3.1g of protein.
Does silken tofu or mushroom have more carbohydrates?
By weight, both silken tofu and mushroom are low in carbohydrates - silken tofu has 1.2g of carbs for 100g and mushroom has 3.3g of carbohydrates. the carbs in silken tofu are made of 80% sugar and 20% dietary fiber, whereas the carbs in mushroom comprise of 70% sugar and 30% dietary fiber.
Does silken tofu or mushroom contain more calcium?
Silken tofu is a rich source of calcium and it has 36 times more calcium than mushroom - silken tofu has 111mg of calcium in 100 grams and mushroom has 3mg of calcium.
Does silken tofu or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 170% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and mushroom has 318mg of potassium.