Silken Tofu vs. Sweet Potatoes
Nutrition comparison of Silken Tofu and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and sweet potatoes:
- Silken tofu has 16 times less carbohydrates than sweet potato.
- Silken tofu is an excellent source of calcium.
- Sweet potato has more pantothenic acid and Vitamin B6, however, silken tofu contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Silken tofu has 29% less calories than sweet potato - sweet potato has 86 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 sweet potatoes per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Sweet Potatoes | |
|---|---|---|
| Protein | 43% | 7% |
| Carbohydrates | 7% | 92% |
| Fat | 50% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 16 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in silken tofu comprise of 78% sugar and 22% dietary fiber.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 14 times more dietary fiber than silken tofu - sweet potato has 3g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Sweet potatoes and silken tofu contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 357% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both sweet potatoes and silken tofu are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and silken tofu contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - sweet potato has 709ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Sweet potatoes and silken tofu contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Sweet potatoes and silken tofu contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid and Vitamin B6, however, silken tofu contains more folate. Both silken tofu and sweet potatoes contain significant amounts of thiamin, riboflavin and niacin.
| Silken Tofu | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.047 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.061 MG |
| Niacin | 0.535 MG | 0.557 MG |
| Pantothenic acid | 0.051 MG | 0.8 MG |
| Vitamin B6 | 0.052 MG | 0.209 MG |
| Folate | 44 UG | 11 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 82% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 181% more potassium than silken tofu - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 4 UG | 8509 UG |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Silken Tofu | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.001 G |
| Total | 0.246 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than sweet potato per 100 grams.
| Silken Tofu | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.835 G | 0.013 G |
| Total | 1.835 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Silken Tofu g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sweet potatoes or silken tofu contain more calories in 100 grams?Silken tofu has 30% less calories than sweet potato - sweet potato has 86 calories in 100g and silken tofu has 61 calories.
Is sweet potatoes or silken tofu better for protein?
Silken tofu has 360% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does sweet potatoes or silken tofu have more carbohydrates?
By weight, silken tofu has 16 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and silken tofu has 1.2g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in silken tofu comprise of 80% sugar and 20% dietary fiber.
Does sweet potatoes or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 270% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does sweet potatoes or silken tofu contain more potassium?
Sweet potato is a rich source of potassium and it has 180% more potassium than silken tofu - sweet potato has 337mg of potassium in 100 grams and silken tofu has 120mg of potassium.