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.
Detailed nutritional comparison of silken tofu and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Silken Tofu src
Image of Squash src

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, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Silken Tofu Squash
Protein 43% 8%
Carbohydrates 7% 90%
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

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 Squash
beta-carotene 4 UG 4570 UG
alpha-carotene ~ 1130 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Silken Tofu or Squash .

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) .

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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.