Vanilla Ice Cream vs. Silken Tofu
Nutrition comparison of Vanilla Ice Cream and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla ice cream
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla ice cream and silken tofu:
- Both vanilla ice cream and silken tofu are high in calcium.
- Silken tofu has signficantly less carbohydrates than vanilla ice cream.
- Vanilla ice cream has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate.
- Vanilla ice cream is a great source of Vitamin A.
USDA sources for nutritional information: Vanilla Ice Cream (Ice creams, vanilla) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vanilla ice cream is high in calories and silken tofu has 71% less calories than vanilla ice cream - vanilla ice cream has 207 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, vanilla ice cream is much lighter in protein, much heavier in carbs and similar to silken tofu for fat. Vanilla ice cream has a macronutrient ratio of 7:46:48 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Ice Cream | Silken Tofu | |
|---|---|---|
| Protein | 7% | 43% |
| Carbohydrates | 46% | 7% |
| Fat | 48% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Vanilla ice cream has 250% more dietary fiber than silken tofu - vanilla ice cream has 0.7g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Vanilla ice cream is high in sugar and silken tofu has 97% less sugar than vanilla ice cream - vanilla ice cream has 21.2g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 105% more protein than vanilla ice cream - vanilla ice cream has 3.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Vanilla ice cream is high in saturated fat and silken tofu has 92% less saturated fat than vanilla ice cream - vanilla ice cream has 6.8g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than vanilla ice cream - vanilla ice cream has 44mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Vanilla ice cream and silken tofu contain similar amounts of Vitamin C - vanilla ice cream has 0.6mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Vanilla ice cream is a great source of Vitamin A and it has more Vitamin A than silken tofu - vanilla ice cream has 118ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Vanilla ice cream has more Vitamin D than silken tofu - vanilla ice cream has 8iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Vanilla ice cream and silken tofu contain similar amounts of Vitamin E - vanilla ice cream has 0.3mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Vanilla ice cream and silken tofu contain similar amounts of Vitamin K - vanilla ice cream has 0.3ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Vanilla ice cream has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin and folate. Both vanilla ice cream and silken tofu contain significant amounts of thiamin and Vitamin B6.
| Vanilla Ice Cream | Silken Tofu | |
|---|---|---|
| Thiamin | 0.041 MG | 0.047 MG |
| Riboflavin | 0.24 MG | 0.037 MG |
| Niacin | 0.116 MG | 0.535 MG |
| Pantothenic acid | 0.581 MG | 0.051 MG |
| Vitamin B6 | 0.048 MG | 0.052 MG |
| Folate | 5 UG | 44 UG |
| Vitamin B12 | 0.39 UG | ~ |
Minerals
calcium
Both vanilla ice cream and silken tofu are high in calcium. Vanilla ice cream has 15% more calcium than silken tofu - vanilla ice cream has 128mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Silken tofu has 11 times more iron than vanilla ice cream - vanilla ice cream has 0.09mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Vanilla ice cream has 66% more potassium than silken tofu - vanilla ice cream has 199mg 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, both vanilla ice cream and silken tofu contain small amounts of beta-carotene.
| Vanilla Ice Cream | Silken Tofu | |
|---|---|---|
| beta-carotene | 19 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both vanilla ice cream and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Ice Cream | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.175 G | 0.246 G |
| EPA | 0.003 G | ~ |
| Total | 0.178 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than vanilla ice cream per 100 grams.
| Vanilla Ice Cream | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.275 G | 1.835 G |
| Total | 0.275 G | 1.835 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: Vanilla Ice Cream (Ice creams, vanilla) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Vanilla Ice Cream g
()
|
Daily Values (%) |
Silken Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 vanilla ice cream or silken tofu contain more calories in 100 grams?Vanilla ice cream is high in calories and silken tofu has 70% less calories than vanilla ice cream - vanilla ice cream has 207 calories in 100g and silken tofu has 61 calories.
Is vanilla ice cream or silken tofu better for protein?
Silken tofu has 110% more protein than vanilla ice cream - vanilla ice cream has 3.5g of protein per 100 grams and silken tofu has 7.2g of protein.
Does vanilla ice cream or silken tofu have more carbohydrates?
By weight, silken tofu has signficantly fewer carbohydrates than vanilla ice cream - vanilla ice cream has 23.6g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does vanilla ice cream or silken tofu contain more calcium?
Both vanilla ice cream and silken tofu are high in calcium. Vanilla ice cream has 20% more calcium than silken tofu - vanilla ice cream has 128mg of calcium in 100 grams and silken tofu has 111mg of calcium.