Silken Tofu vs. Soy Sauce
Nutrition comparison of Silken Tofu and Soy Sauce
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 sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and soy sauce:
- Silken tofu is an excellent source of calcium.
- Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate.
- Soy sauce is an excellent source of potassium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu and soy sauce contain similar amounts of calories - silken tofu has 61 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, silken tofu is lighter in protein, much lighter in carbs and much heavier in fat compared to soy sauce per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for soy sauce, 57:34:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Soy Sauce | |
|---|---|---|
| Protein | 43% | 57% |
| Carbohydrates | 7% | 34% |
| Fat | 50% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and soy sauce are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Soy sauce has 300% more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Silken tofu and soy sauce contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Silken tofu and soy sauce contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both silken tofu and soy sauce are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Silken tofu and soy sauce contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Silken tofu and soy sauce contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Silken tofu and soy sauce contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Silken tofu and soy sauce contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Soy sauce has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, silken tofu contains more folate. Both silken tofu and soy sauce contain significant amounts of thiamin.
| Silken Tofu | Soy Sauce | |
|---|---|---|
| Thiamin | 0.047 MG | 0.033 MG |
| Riboflavin | 0.037 MG | 0.165 MG |
| Niacin | 0.535 MG | 2.196 MG |
| Pantothenic acid | 0.051 MG | 0.297 MG |
| Vitamin B6 | 0.052 MG | 0.148 MG |
| Folate | 44 UG | 14 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 236% more calcium than soy sauce - silken tofu has 111mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Silken tofu and soy sauce contain similar amounts of iron - silken tofu has 1.1mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Soy sauce is an excellent source of potassium and it has 263% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than soy sauce per 100 grams.
| Silken Tofu | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.029 G |
| Total | 0.246 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than soy sauce per 100 grams.
| Silken Tofu | Soy Sauce | |
|---|---|---|
| linoleic acid | 1.835 G | 0.234 G |
| Total | 1.835 G | 0.234 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 Sauce (Soy sauce made from soy and wheat (shoyu)) .
Silken Tofu g
()
|
Daily Values (%) |
Soy Sauce 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 % |
|
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 soy sauce contain more calories in 100 grams?Silken tofu and soy sauce contain similar amounts of calories - silken tofu has 61 calories in 100g and soy sauce has 53 calories.
Is silken tofu or soy sauce better for protein?
Silken tofu and soy sauce contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and soy sauce has 8.1g of protein.
Does silken tofu or soy sauce have more carbohydrates?
By weight, both silken tofu and soy sauce are low in carbohydrates - silken tofu has 1.2g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does silken tofu or soy sauce contain more calcium?
Silken tofu is a rich source of calcium and it has 240% more calcium than soy sauce - silken tofu has 111mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does silken tofu or soy sauce contain more potassium?
Soy sauce is a rich source of potassium and it has 260% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and soy sauce has 435mg of potassium.