Silken Tofu vs. Yellow Mustard
Nutrition comparison of Silken Tofu and Yellow Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
yellow mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and yellow mustard:
- Both yellow mustard and silken tofu are high in calcium.
- Yellow mustard has more thiamin and pantothenic acid, however, silken tofu contains more folate.
- Yellow mustard is an excellent source of dietary fiber.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Yellow Mustard (Mustard, prepared, yellow) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow mustard and silken tofu contain similar amounts of calories - yellow mustard has 60 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in carbs and heavier in fat compared to yellow mustard per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for yellow mustard, 22:34:44 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Yellow Mustard | |
|---|---|---|
| Protein | 43% | 22% |
| Carbohydrates | 7% | 34% |
| Fat | 50% | 44% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow mustard and silken tofu contain similar amounts of carbs - yellow mustard has 5.8g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in yellow mustard are made of 72% dietary fiber, 17% sugar and 12% starch, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.
dietary fiber
Yellow mustard is an excellent source of dietary fiber and it has 19 times more dietary fiber than silken tofu - yellow mustard has 4g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Yellow mustard and silken tofu contain similar amounts of sugar - yellow mustard has 0.92g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 92% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both yellow mustard and silken tofu are low in saturated fat - yellow mustard has 0.21g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
trans fat
Both yellow mustard and silken tofu are low in trans fat - yellow mustard has 0.01g of trans fat per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Yellow mustard and silken tofu contain similar amounts of Vitamin C - yellow mustard has 0.3mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Yellow mustard and silken tofu contain similar amounts of Vitamin A - yellow mustard has 5ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Yellow mustard and silken tofu contain similar amounts of Vitamin E - yellow mustard has 0.36mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Yellow mustard and silken tofu contain similar amounts of Vitamin K - yellow mustard has 1.4ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Yellow mustard has more thiamin and pantothenic acid, however, silken tofu contains more folate. Both silken tofu and yellow mustard contain significant amounts of riboflavin, niacin and Vitamin B6.
| Silken Tofu | Yellow Mustard | |
|---|---|---|
| Thiamin | 0.047 MG | 0.177 MG |
| Riboflavin | 0.037 MG | 0.07 MG |
| Niacin | 0.535 MG | 0.565 MG |
| Pantothenic acid | 0.051 MG | 0.254 MG |
| Vitamin B6 | 0.052 MG | 0.07 MG |
| Folate | 44 UG | 7 UG |
Minerals
calcium
Both yellow mustard and silken tofu are high in calcium. Silken tofu has 76% more calcium than yellow mustard - yellow mustard has 63mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Yellow mustard has 45% more iron than silken tofu - yellow mustard has 1.6mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Yellow mustard and silken tofu contain similar amounts of potassium - yellow mustard has 152mg of potassium per 100 grams and silken tofu has 120mg 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,
| Silken Tofu | Yellow Mustard | |
|---|---|---|
| beta-carotene | 4 UG | 51 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 113 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both silken tofu and yellow mustard contain significant amounts of alpha linoleic acid (ALA).
| Silken Tofu | Yellow Mustard | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.374 G |
| Total | 0.246 G | 0.374 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than yellow mustard per 100 grams.
| Silken Tofu | Yellow Mustard | |
|---|---|---|
| linoleic acid | 1.835 G | 0.363 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.835 G | 0.373 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 Yellow Mustard (Mustard, prepared, yellow) .
Silken Tofu g
()
|
Daily Values (%) |
Yellow Mustard 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 % |
|
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 % |
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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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 yellow mustard or silken tofu contain more calories in 100 grams?Yellow mustard and silken tofu contain similar amounts of calories - yellow mustard has 60 calories in 100g and silken tofu has 61 calories.
Is yellow mustard or silken tofu better for protein?
Silken tofu has 90% more protein than yellow mustard - yellow mustard has 3.7g of protein per 100 grams and silken tofu has 7.2g of protein.
Does yellow mustard or silken tofu have more carbohydrates?
By weight, yellow mustard and silken tofu contain similar amounts of carbs - yellow mustard has 5.8g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in yellow mustard are made of 70% dietary fiber, 20% sugar and 10% starch, whereas the carbs in silken tofu comprise of 80% sugar and 20% dietary fiber.
Does yellow mustard or silken tofu contain more calcium?
Both yellow mustard and silken tofu are high in calcium. Silken tofu has 80% more calcium than yellow mustard - yellow mustard has 63mg of calcium in 100 grams and silken tofu has 111mg of calcium.