Silken Tofu vs. Walnut
Nutrition comparison of Silken Tofu and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and walnut:
- Both walnut and silken tofu are high in calcium.
- Silken tofu has 10.6 times less carbohydrates than walnut.
- Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and silken tofu has 91% less calories than walnut - walnut has 654 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in fat and similar to walnut for carbs. Silken tofu has a macronutrient ratio of 43:7:50 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Walnut | |
|---|---|---|
| Protein | 43% | 9% |
| Carbohydrates | 7% | 8% |
| Fat | 50% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 10.6 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has 32 times more dietary fiber than silken tofu - walnut has 6.7g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Walnut and silken tofu contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 112% more protein than silken tofu - walnut has 15.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and silken tofu has 91% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Walnut and silken tofu contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Walnut and silken tofu contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Walnut and silken tofu contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Walnut and silken tofu contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both silken tofu and walnut contain significant amounts of niacin.
| Silken Tofu | Walnut | |
|---|---|---|
| Thiamin | 0.047 MG | 0.341 MG |
| Riboflavin | 0.037 MG | 0.15 MG |
| Niacin | 0.535 MG | 1.125 MG |
| Pantothenic acid | 0.051 MG | 0.57 MG |
| Vitamin B6 | 0.052 MG | 0.537 MG |
| Folate | 44 UG | 98 UG |
Minerals
calcium
Both walnut and silken tofu are high in calcium. Silken tofu has 13% more calcium than walnut - walnut has 98mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Walnut is a great source of iron and it has 162% more iron than silken tofu - walnut has 2.9mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Walnut is an excellent source of potassium and it has 268% more potassium than silken tofu - walnut has 441mg 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 silken tofu and walnut contain small amounts of beta-carotene.
| Silken Tofu | Walnut | |
|---|---|---|
| beta-carotene | 4 UG | 12 UG |
| lutein + zeaxanthin | ~ | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than silken tofu per 100 grams.
| Silken Tofu | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 9.08 G |
| Total | 0.246 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Walnut | |
|---|---|---|
| linoleic acid | 1.835 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.835 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Silken Tofu g
()
|
Daily Values (%) |
Walnut 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 walnut or silken tofu contain more calories in 100 grams?Walnut is high in calories and silken tofu has 90% less calories than walnut - walnut has 654 calories in 100g and silken tofu has 61 calories.
Is walnut or silken tofu better for protein?
Walnut is a fantastic source of protein and it has 110% more protein than silken tofu - walnut has 15.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Does walnut or silken tofu contain more calcium?
Both walnut and silken tofu are high in calcium. Silken tofu has 10% more calcium than walnut - walnut has 98mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does walnut or silken tofu contain more potassium?
Walnut is a rich source of potassium and it has 270% more potassium than silken tofu - walnut has 441mg of potassium in 100 grams and silken tofu has 120mg of potassium.