Silken Tofu vs. Turkey
Nutrition comparison of Silken Tofu and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and turkey:
- Silken tofu has 75% less saturated fat than turkey.
- Silken tofu has signficantly less cholesterol than turkey.
- Silken tofu is an excellent source of calcium.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate.
- Turkey is a great source of potassium.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and silken tofu has 68% less calories than turkey - turkey has 189 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is lighter in protein, heavier in carbs and heavier in fat compared to turkey per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Turkey | |
|---|---|---|
| Protein | 43% | 63% |
| Carbohydrates | 7% | ~ |
| Fat | 50% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and silken tofu are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than turkey - silken tofu has 0.2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Silken tofu and turkey contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 298% more protein than silken tofu - turkey has 28.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 75% less saturated fat than turkey - turkey has 2.2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both turkey and silken tofu are low in trans fat - turkey has 0.1g of trans fat per 100 grams and silken tofu does not contain significant amounts.
cholesterol
Silken tofu has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and turkey contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than silken tofu - turkey has 12ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than silken tofu - turkey has 15iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Turkey and silken tofu contain similar amounts of Vitamin E - turkey has 0.07mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Silken tofu and turkey contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, silken tofu contains more folate. Both silken tofu and turkey contain significant amounts of thiamin.
| Silken Tofu | Turkey | |
|---|---|---|
| Thiamin | 0.047 MG | 0.045 MG |
| Riboflavin | 0.037 MG | 0.281 MG |
| Niacin | 0.535 MG | 9.573 MG |
| Pantothenic acid | 0.051 MG | 0.948 MG |
| Vitamin B6 | 0.052 MG | 0.616 MG |
| Folate | 44 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 693% more calcium than turkey - turkey has 14mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Turkey and silken tofu contain similar amounts of iron - turkey has 1.1mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 99% more potassium than silken tofu - turkey has 239mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Silken Tofu | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.246 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both silken tofu and turkey contain significant amounts of linoleic acid.
| Silken Tofu | Turkey | |
|---|---|---|
| linoleic acid | 1.835 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.835 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Silken Tofu g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or silken tofu contain more calories in 100 grams?Turkey is high in calories and silken tofu has 70% less calories than turkey - turkey has 189 calories in 100g and silken tofu has 61 calories.
Is turkey or silken tofu better for protein?
Turkey is a fantastic source of protein and it has 300% more protein than silken tofu - turkey has 28.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does turkey or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 690% more calcium than turkey - turkey has 14mg of calcium in 100 grams and silken tofu has 111mg of calcium.