Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and whey protein powder:
Whey protein powder is high in calories and silken tofu has 83% less calories than whey protein powder - silken tofu has 61 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, silken tofu is much lighter in protein, much heavier in fat and similar to whey protein powder for carbs. Silken tofu has a macronutrient ratio of 43:7:50 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Whey Protein Powder | |
|---|---|---|
| Protein | 43% | 89% |
| Carbohydrates | 7% | 7% |
| Fat | 50% | 4% |
| Alcohol | ~ | ~ |
Silken tofu and whey protein powder contain similar amounts of carbs - silken tofu has 1.2g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Whey protein powder is an excellent source of dietary fiber and it has 14 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Silken tofu and whey protein powder contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 990% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both silken tofu and whey protein powder are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Silken tofu has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Silken tofu and whey protein powder contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Silken tofu and whey protein powder contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Silken tofu and whey protein powder contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Silken tofu and whey protein powder contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, silken tofu contains more pantothenic acid. Both silken tofu and whey protein powder contain significant amounts of niacin and folate.
| Silken Tofu | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.047 MG | 0.609 MG |
| Riboflavin | 0.037 MG | 2.017 MG |
| Niacin | 0.535 MG | 1.136 MG |
| Pantothenic acid | 0.051 MG | ~ |
| Vitamin B6 | 0.052 MG | 0.607 MG |
| Folate | 44 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both silken tofu and whey protein powder are high in calcium. Whey protein powder has 323% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Silken tofu and whey protein powder contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Whey protein powder is an excellent source of potassium and it has 317% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Silken Tofu | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.034 G |
| Total | 0.246 G | 0.034 G |
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than whey protein powder per 100 grams.
| Silken Tofu | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 1.835 G | 0.264 G |
| Total | 1.835 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Silken Tofu g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 | |||