Peanuts vs. Silken Tofu

Nutrition comparison of Peanuts and Silken Tofu


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus silken tofu (100g each) below using 2020 USDA and NIH data[1].

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

  • Both silken tofu and peanuts are high in calcium.
  • Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut has signficantly more Vitamin E than silken tofu.
  • Peanut is an excellent source of dietary fiber, potassium and protein.
  • Silken tofu has 17 times less carbohydrates than peanut.
  • Silken tofu has 6 times less sugar than peanut.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Silken Tofu src

Calories and Carbs

calories

Peanut is high in calories and silken tofu has 90% less calories than peanut - silken tofu has 61 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is much lighter in protein, heavier in carbs and much heavier in fat compared to silken tofu per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Silken Tofu
Protein 16% 43%
Carbohydrates 14% 7%
Fat 71% 50%
Alcohol ~ ~

carbohydrates

Silken tofu has 17 times less carbohydrates than peanut - silken tofu has 1.2g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has 41 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Silken tofu has 6 times less sugar than peanut - silken tofu has 0.7g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Peanut is an excellent source of protein and it has 240% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and silken tofu has 93% less saturated fat than peanut - silken tofu has 0.53g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and silken tofu are low in trans fat - peanut has 0.03g of trans fat per 100 grams and silken tofu does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Silken tofu and peanuts contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has signficantly more Vitamin E than silken tofu - silken tofu has 0.01mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Silken tofu and peanuts contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Peanuts Silken Tofu
Thiamin 0.152 MG 0.047 MG
Riboflavin 0.197 MG 0.037 MG
Niacin 14.355 MG 0.535 MG
Pantothenic acid 1.011 MG 0.051 MG
Vitamin B6 0.466 MG 0.052 MG
Folate 97 UG 44 UG

Minerals

calcium

Both silken tofu and peanuts are high in calcium. Silken tofu has 91% more calcium than peanut - silken tofu has 111mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has 42% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 428% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than peanut per 100 grams.

Peanuts Silken Tofu
alpha linoleic acid 0.026 G 0.246 G
Total 0.026 G 0.246 G

omega 6s

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

Peanuts Silken Tofu
other omega 6 0.004 G ~
linoleic acid 9.715 G 1.835 G
Total 9.719 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 Peanuts or Silken Tofu .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .

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FAQ

Does silken tofu or peanuts contain more calories in 100 grams?
Peanut is high in calories and silken tofu has 90% less calories than peanut - silken tofu has 61 calories in 100g and peanut has 587 calories.

Is silken tofu or peanuts better for protein?
Peanut is a fantastic source of protein and it has 240% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut has 24.4g of protein.

Does silken tofu or peanuts contain more calcium?
Both silken tofu and peanuts are high in calcium. Silken tofu has 90% more calcium than peanut - silken tofu has 111mg of calcium in 100 grams and peanut has 58mg of calcium.

Does silken tofu or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 430% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and peanut has 634mg of potassium.