Shrimp vs. Silken Tofu
Nutrition comparison of Shrimp and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
shrimp
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in shrimp and silken tofu:
- Both silken tofu and shrimp are high in calcium.
- Shrimp is an excellent source of protein.
- Silken tofu has more riboflavin and folate, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Silken tofu has signficantly less cholesterol than shrimp.
USDA sources for nutritional information: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) 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
Silken tofu and shrimp contain similar amounts of calories - silken tofu has 61 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, shrimp is much heavier in protein, much lighter in fat and similar to silken tofu for carbs. Shrimp has a macronutrient ratio of 71:9:20 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Shrimp | Silken Tofu | |
|---|---|---|
| Protein | 71% | 43% |
| Carbohydrates | 9% | 7% |
| Fat | 20% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and shrimp are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than shrimp - silken tofu has 0.2g of dietary fiber per 100 grams and shrimp does not contain significant amounts.
sugar
Silken tofu and shrimp contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and shrimp does not contain significant amounts.
Protein
protein
Shrimp is an excellent source of protein and it has 90% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both silken tofu and shrimp are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and silken tofu are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has signficantly less cholesterol than shrimp - shrimp has 126mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and shrimp contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has more Vitamin A than silken tofu - shrimp has 54ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Shrimp and silken tofu contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and shrimp contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and shrimp has 1.3mg of Vitamin E.
Vitamin K
Silken tofu and shrimp contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and shrimp has 0.3ug of Vitamin K.
The B Vitamins
Silken tofu has more riboflavin and folate, however, shrimp contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both shrimp and silken tofu contain significant amounts of thiamin.
| Shrimp | Silken Tofu | |
|---|---|---|
| Thiamin | 0.02 MG | 0.047 MG |
| Riboflavin | 0.015 MG | 0.037 MG |
| Niacin | 1.778 MG | 0.535 MG |
| Pantothenic acid | 0.31 MG | 0.051 MG |
| Vitamin B6 | 0.161 MG | 0.052 MG |
| Folate | 19 UG | 44 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both silken tofu and shrimp are high in calcium. Silken tofu has 106% more calcium than shrimp - silken tofu has 111mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Silken tofu has 429% more iron than shrimp - silken tofu has 1.1mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Silken tofu and shrimp contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than shrimp per 100 grams, however, shrimp contains more dha and epa than silken tofu per 100 grams.
| Shrimp | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.246 G |
| DHA | 0.07 G | ~ |
| EPA | 0.068 G | ~ |
| DPA | 0.006 G | ~ |
| Total | 0.15 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than shrimp per 100 grams.
| Shrimp | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.095 G | 1.835 G |
| Total | 0.101 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: Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Shrimp 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 % |
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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 % |
|
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 % |
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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 % |
|
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 % |
|
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 shrimp contain more calories in 100 grams?Silken tofu and shrimp contain similar amounts of calories - silken tofu has 61 calories in 100g and shrimp has 71 calories.
Is silken tofu or shrimp better for protein?
Shrimp is a fantastic source of protein and it has 90% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and shrimp has 13.6g of protein.
Does silken tofu or shrimp contain more calcium?
Both silken tofu and shrimp are high in calcium. Silken tofu has 110% more calcium than shrimp - silken tofu has 111mg of calcium in 100 grams and shrimp has 54mg of calcium.