Silken Tofu vs. Squash
Nutrition comparison of Silken Tofu and Cooked Squash
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
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and squash:
- Both squash and silken tofu are high in calcium.
- Silken tofu has 7.8 times less carbohydrates than squash.
- Silken tofu has signficantly more protein than squash.
- Squash has more pantothenic acid and Vitamin B6, however, silken tofu contains more folate.
- Squash is a great source of Vitamin C and potassium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash has 34% less calories than silken tofu - squash has 40 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 much heavier in fat compared to squash per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Squash | |
|---|---|---|
| Protein | 43% | 8% |
| Carbohydrates | 7% | 91% |
| Fat | 50% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 7.8 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 15 times more dietary fiber than silken tofu - squash has 3.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Squash and silken tofu contain similar amounts of sugar - squash has 2g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has signficantly more protein than squash - squash has 0.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both squash and silken tofu are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 74 times more Vitamin C than silken tofu - squash has 15.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - squash has 558ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Squash and silken tofu contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Squash and silken tofu contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Squash has more pantothenic acid and Vitamin B6, however, silken tofu contains more folate. Both silken tofu and squash contain significant amounts of thiamin, riboflavin and niacin.
| Silken Tofu | Squash | |
|---|---|---|
| Thiamin | 0.047 MG | 0.072 MG |
| Riboflavin | 0.037 MG | 0.017 MG |
| Niacin | 0.535 MG | 0.969 MG |
| Pantothenic acid | 0.051 MG | 0.359 MG |
| Vitamin B6 | 0.052 MG | 0.124 MG |
| Folate | 44 UG | 19 UG |
Minerals
calcium
Both squash and silken tofu are high in calcium. Silken tofu has 171% more calcium than squash - squash has 41mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 85% more iron than squash - squash has 0.6mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Squash is a great source of potassium and it has 137% more potassium than silken tofu - squash has 284mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than squash per 100 grams.
| Silken Tofu | Squash | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.024 G |
| Total | 0.246 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than squash per 100 grams.
| Silken Tofu | Squash | |
|---|---|---|
| linoleic acid | 1.835 G | 0.014 G |
| Total | 1.835 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Silken Tofu g
()
|
Daily Values (%) |
Cooked Squash 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 % |
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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 % |
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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 % |
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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 | |||
FAQ
Does squash or silken tofu contain more calories in 100 grams?Squash has 30% less calories than silken tofu - squash has 40 calories in 100g and silken tofu has 61 calories.
Is squash or silken tofu better for protein?
Silken tofu has signficantly more protein than squash - squash has 0.9g of protein per 100 grams and silken tofu has 7.2g of protein.
Does squash or silken tofu have more carbohydrates?
By weight, silken tofu has 7.8 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does squash or silken tofu contain more calcium?
Both squash and silken tofu are high in calcium. Silken tofu has 170% more calcium than squash - squash has 41mg of calcium in 100 grams and silken tofu has 111mg of calcium.