Silken Tofu vs. Tofu
Nutrition comparison of Silken Tofu and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and tofu:
- Both silken tofu and tofu are high in calcium.
- Silken tofu has more niacin and folate.
- Tofu is an excellent source of iron.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu and tofu contain similar amounts of calories - silken tofu has 61 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, silken tofu is heavier in protein and similar to tofu for carbs and fat. Silken tofu has a macronutrient ratio of 43:7:50 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Tofu | |
|---|---|---|
| Protein | 43% | 39% |
| Carbohydrates | 7% | 9% |
| Fat | 50% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and tofu are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in tofu comprise of 67% sugar and 33% dietary fiber.
dietary fiber
Silken tofu and tofu contain similar amounts of dietary fiber - silken tofu has 0.2g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Silken tofu and tofu contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and tofu has 0.62g of sugar.
Protein
protein
Silken tofu and tofu contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Both silken tofu and tofu are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Silken tofu and tofu contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than silken tofu - tofu has 25.5ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and tofu contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Silken tofu and tofu contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Silken tofu has more niacin and folate. Both silken tofu and tofu contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Silken Tofu | Tofu | |
|---|---|---|
| Thiamin | 0.047 MG | 0.081 MG |
| Riboflavin | 0.037 MG | 0.052 MG |
| Niacin | 0.535 MG | 0.195 MG |
| Pantothenic acid | 0.051 MG | 0.068 MG |
| Vitamin B6 | 0.052 MG | 0.047 MG |
| Folate | 44 UG | 15 UG |
Minerals
calcium
Both silken tofu and tofu are high in calcium. Tofu has 215% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 383% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Silken tofu and tofu contain similar amounts of potassium - silken tofu has 120mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both silken tofu and tofu contain significant amounts of alpha linoleic acid (ALA).
| Silken Tofu | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.319 G |
| Total | 0.246 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both silken tofu and tofu contain significant amounts of linoleic acid.
| Silken Tofu | Tofu | |
|---|---|---|
| linoleic acid | 1.835 G | 2.38 G |
| Total | 1.835 G | 2.38 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: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Silken Tofu g
()
|
Daily Values (%) |
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 tofu contain more calories in 100 grams?Silken tofu and tofu contain similar amounts of calories - silken tofu has 61 calories in 100g and tofu has 76 calories.
Is silken tofu or tofu better for protein?
Silken tofu and tofu contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and tofu has 8.1g of protein.
Does silken tofu or tofu contain more calcium?
Both silken tofu and tofu are high in calcium. Tofu has 220% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and tofu has 350mg of calcium.
Does silken tofu or tofu contain more iron?
Tofu is an abundant source of iron and it has 380% more iron than silken tofu - silken tofu has 1.1mg of iron in 100 grams and tofu has 5.4mg of iron.