Soy Milk vs. Silken Tofu
Nutrition comparison of Soy Milk and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and silken tofu:
- Both silken tofu and soy milk are high in calcium.
- Soy milk has more riboflavin and Vitamin B12, however, silken tofu contains more pantothenic acid and folate.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) 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 soy milk contain similar amounts of calories - silken tofu has 61 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is lighter in protein, much heavier in carbs and lighter in fat compared to silken tofu per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Silken Tofu | |
|---|---|---|
| Protein | 24% | 43% |
| Carbohydrates | 46% | 7% |
| Fat | 31% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and soy milk are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Silken tofu and soy milk contain similar amounts of dietary fiber - silken tofu has 0.2g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Silken tofu and soy milk contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Protein
protein
Silken tofu has 176% more protein than soy milk - silken tofu has 7.2g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Both silken tofu and soy milk are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Vitamins
Vitamin C
Silken tofu and soy milk contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than silken tofu - soy milk has 55ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than silken tofu - soy milk has 3.7iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and soy milk contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Silken tofu and soy milk contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and soy milk has 3ug of Vitamin K.
The B Vitamins
Soy milk has more riboflavin and Vitamin B12, however, silken tofu contains more pantothenic acid and folate. Both soy milk and silken tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Soy Milk | Silken Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.047 MG |
| Riboflavin | 0.184 MG | 0.037 MG |
| Niacin | 0.425 MG | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.031 MG | 0.052 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both silken tofu and soy milk are high in calcium. Soy milk has 11% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Silken tofu has 164% more iron than soy milk - silken tofu has 1.1mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Silken tofu and soy milk contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and soy milk has 122mg 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 soy milk and silken tofu contain small amounts of beta-carotene.
| Soy Milk | Silken Tofu | |
|---|---|---|
| beta-carotene | 2 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.246 G |
| Total | 0.075 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.584 G | 1.835 G |
| Total | 0.584 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: Soy Milk (Soy milk, fortified) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Soy Milk 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 soy milk contain more calories in 100 grams?Silken tofu and soy milk contain similar amounts of calories - silken tofu has 61 calories in 100g and soy milk has 43 calories.
Is silken tofu or soy milk better for protein?
Silken tofu has 180% more protein than soy milk - silken tofu has 7.2g of protein per 100 grams and soy milk has 2.6g of protein.
Does silken tofu or soy milk have more carbohydrates?
By weight, both silken tofu and soy milk are low in carbohydrates - silken tofu has 1.2g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does silken tofu or soy milk contain more calcium?
Both silken tofu and soy milk are high in calcium. Soy milk has 10% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and soy milk has 123mg of calcium.