Whole Wheat Bread vs. Silken Tofu
Nutrition comparison of Whole Wheat Bread and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and silken tofu:
- Both whole wheat bread and silken tofu are high in calcium.
- Silken tofu has 8.1 times less sugar than whole wheat bread.
- Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) 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
Whole wheat bread is high in calories and silken tofu has 77% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to silken tofu per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Silken Tofu | |
|---|---|---|
| Protein | 20% | 43% |
| Carbohydrates | 66% | 7% |
| Fat | 14% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and silken tofu has 97% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 36 times more dietary fiber than silken tofu - whole wheat bread has 7.4g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 8.1 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 86% more protein than silken tofu - whole wheat bread has 13.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both whole wheat bread and silken tofu are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and silken tofu contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and whole wheat bread contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and silken tofu contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Whole wheat bread and silken tofu contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both whole wheat bread and silken tofu contain significant amounts of folate.
| Whole Wheat Bread | Silken Tofu | |
|---|---|---|
| Thiamin | 0.279 MG | 0.047 MG |
| Riboflavin | 0.131 MG | 0.037 MG |
| Niacin | 4.042 MG | 0.535 MG |
| Pantothenic acid | 0.336 MG | 0.051 MG |
| Vitamin B6 | 0.263 MG | 0.052 MG |
| Folate | 75 UG | 44 UG |
Minerals
calcium
Both whole wheat bread and silken tofu are high in calcium. Whole wheat bread is very similar to whole wheat bread for calcium - whole wheat bread has 103mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 125% more iron than silken tofu - whole wheat bread has 2.5mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 92% more potassium than silken tofu - whole wheat bread has 230mg 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 whole wheat bread and silken tofu contain small amounts of beta-carotene.
| Whole Wheat Bread | Silken Tofu | |
|---|---|---|
| beta-carotene | 1 UG | 4 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.246 G |
| Total | 0.205 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and silken tofu contain significant amounts of linoleic acid.
| Whole Wheat Bread | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 1.835 G |
| Total | 1.669 G | 1.835 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 Whole Wheat Bread or Silken Tofu .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Whole Wheat Bread 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 % |
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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 % |
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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 % |
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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 whole wheat bread or silken tofu contain more calories in 100 grams?Whole wheat bread is high in calories and silken tofu has 80% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and silken tofu has 61 calories.
Is whole wheat bread or silken tofu better for protein?
Whole wheat bread is a fantastic source of protein and it has 90% more protein than silken tofu - whole wheat bread has 13.4g of protein per 100 grams and silken tofu has 7.2g of protein.
Does whole wheat bread or silken tofu have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and silken tofu has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does whole wheat bread or silken tofu contain more calcium?
Both whole wheat bread and silken tofu are high in calcium. Whole wheat bread is very similar to whole wheat bread for calcium - whole wheat bread has 103mg of calcium in 100 grams and silken tofu has 111mg of calcium.