Silken Tofu vs. Soy Flour

Nutrition comparison of Silken Tofu and Soy Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of silken tofu versus soy flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in silken tofu and soy flour:

  • Both soy flour and silken tofu are high in calcium.
  • Silken tofu has 12.3 times less sugar than soy flour.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Soy flour is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of silken tofu and soy flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Soy Flour (Soy flour, low-fat) . Have a correction or suggestions? Shoot us an email.

Image of Silken Tofu src
Image of Soy Flour src

Calories and Carbs

calories

Soy flour is high in calories and silken tofu has 84% less calories than soy flour - soy flour has 372 calories per 100 grams and silken tofu has 61 calories.

For macronutrient ratios, silken tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to soy flour per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for soy flour, 50:31:20 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Soy Flour
Protein 43% 50%
Carbohydrates 7% 31%
Fat 50% 20%
Alcohol ~ ~

carbohydrates

Soy flour is high in carbohydrates and silken tofu has 96% less carbohydrates than soy flour - soy flour has 30.6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.

The carbs in soy flour are made of 52% dietary fiber, 31% sugar and 17% starch, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.

dietary fiber

Soy flour is an excellent source of dietary fiber and it has 79 times more dietary fiber than silken tofu - soy flour has 16g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.

sugar

Silken tofu has 12.3 times less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and silken tofu has 0.7g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 595% more protein than silken tofu - soy flour has 49.8g of protein per 100 grams and silken tofu has 7.2g of protein.

Fat

saturated fat

Soy flour and silken tofu contain similar amounts of saturated fat - soy flour has 1.3g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.

Vitamins

Vitamin C

Silken tofu and soy flour contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and silken tofu contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.

Vitamin E

Soy flour and silken tofu contain similar amounts of Vitamin E - soy flour has 0.55mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.

Vitamin K

Soy flour and silken tofu contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Silken Tofu Soy Flour
Thiamin 0.047 MG 1.088 MG
Riboflavin 0.037 MG 0.28 MG
Niacin 0.535 MG 2.95 MG
Pantothenic acid 0.051 MG 1.55 MG
Vitamin B6 0.052 MG 1.05 MG
Folate 44 UG 289 UG

Minerals

calcium

Both soy flour and silken tofu are high in calcium. Soy flour has 157% more calcium than silken tofu - soy flour has 285mg of calcium per 100 grams and silken tofu has 111mg of calcium.

iron

Soy flour is an excellent source of iron and it has 639% more iron than silken tofu - soy flour has 8.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.

potassium

Soy flour is an excellent source of potassium and it has 16 times more potassium than silken tofu - soy flour has 2090mg 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 Soy Flour
beta-carotene 4 UG 24 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than silken tofu per 100 grams.

Silken Tofu Soy Flour
alpha linoleic acid 0.246 G 0.555 G
Total 0.246 G 0.555 G

omega 6s

Comparing omega-6 fatty acids, both silken tofu and soy flour contain significant amounts of linoleic acid.

Silken Tofu Soy Flour
linoleic acid 1.835 G 3.66 G
other omega 6 ~ 0.025 G
Total 1.835 G 3.685 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 Soy Flour (Soy flour, low-fat) .

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FAQ

Does soy flour or silken tofu contain more calories in 100 grams?
Soy flour is high in calories and silken tofu has 80% less calories than soy flour - soy flour has 372 calories in 100g and silken tofu has 61 calories.

Is soy flour or silken tofu better for protein?
Soy flour is a fantastic source of protein and it has 600% more protein than silken tofu - soy flour has 49.8g of protein per 100 grams and silken tofu has 7.2g of protein.

Does soy flour or silken tofu have more carbohydrates?
By weight, soy flour is high in carbohydrates and silken tofu has 100% fewer carbohydrates than soy flour - soy flour has 30.6g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in soy flour are made of 50% dietary fiber, 30% sugar and 20% starch, whereas the carbs in silken tofu comprise of 80% sugar and 20% dietary fiber.

Does soy flour or silken tofu contain more calcium?
Both soy flour and silken tofu are high in calcium. Soy flour has 160% more calcium than silken tofu - soy flour has 285mg of calcium in 100 grams and silken tofu has 111mg of calcium.

Does soy flour or silken tofu contain more iron?
Soy flour is an abundant source of iron and it has 640% more iron than silken tofu - soy flour has 8.2mg of iron in 100 grams and silken tofu has 1.1mg of iron.

Does soy flour or silken tofu contain more potassium?
Soy flour is a rich source of potassium and it has 16 times more potassium than silken tofu - soy flour has 2090mg of potassium in 100 grams and silken tofu has 120mg of potassium.