How many calories are in one cup of silken tofu?

Silken tofu has 151 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one cup of silken tofu?

An excellent source of protein, a single cup of Silken Tofu contains 36% of recommended daily values or 17.8 grams of protein. However, the protein in silken tofu is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in silken tofu?

Silken tofu is an excellent source of many nutrients, including protein, calcium, iron and potassium. It also contains significant amounts of magnesium and folate.

Does silken tofu contain omega 3 fatty acids?

Silken tofu is a source of healthy omega-3 fatty acids, containing a total of 0.61 grams for every cup. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to Silken Tofu

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Summary
Similar nuts
Similar fruits
Similar plants

Silken Tofu source

Similar to Silken Tofu

Silken Tofu is an excellent source of calcium. It also has significant amounts of protein and iron. One cup of silken tofu contains about 151 calories.

Many foods are similar nutritionally to silken tofu, including pinto beans, kidney beans, flour and soy flour.

Unsurprisingly, the nutritional profile of fried tofu is almost identical to silken tofu.

We compared the key nutrients in silken tofu (calcium, protein and iron) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pinto Beans, Fried Tofu, Kidney Beans, Flour, Soy Flour, White Beans, Black Beans, Walnut, Soy Sauce, Chickpeas, Wild Rice, Peanut Flour, Tofu, Barley, Lentils, Hazelnut, Pumpkin Seeds, Peanuts

fruits: Goji Berry

plants and vegetables: Dijon Mustard

The details of the top vegan 20 foods most nutritionally similar to silken tofu are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to silken tofu. Pinto beans, fried tofu, kidney beans, flour and soy flour are all high in calcium, protein and or iron.

Pinto Beans

Similarity: > 95%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber and potassium than silken tofu.

For 100 grams of silken tofu and pinto beans:

Silken Tofu (7/8 piece)		Pinto Beans (3/8 can)
111	calcium (MG)	63
7.2	protein (G)	7
1.1	iron (MG)	1.3

However, silken tofu does contain more Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	114
0.2	dietary fiber (G)	5.5
0.7	sugar (G)	0.54
0.53	saturated fat (G)	0.16
0.2	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0
120	potassium (MG)	274
0.05	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.02
0.54	niacin (MG)	0.27
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
44	folate (UG)	24

0.989 | 0.989 | 1.45 Complete Comparison:
Pinto Beans vs. Silken Tofu

Fried Tofu

Similarity: > 95%

More nutritionally dense than silken tofu, fried tofu is also high in calcium and contains some of the same nutrients. Also, fried tofu contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and fried tofu:

Silken Tofu (7/8 piece)		Fried Tofu (3.5 ounces)
111	calcium (MG)	372
7.2	protein (G)	19
1.1	iron (MG)	4.9

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	270
0.2	dietary fiber (G)	3.9
0.7	sugar (G)	2.7
0.53	saturated fat (G)	2.9
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.04
120	potassium (MG)	146
0.05	thiamin (MG)	0.17
0.04	riboflavin (MG)	0.05
0.54	niacin (MG)	0.1
0.05	pantothenic acid (MG)	0.14
0.05	Vitamin B6 (MG)	0.1
44	folate (UG)	27

0.989 | 0.989 | 4.39 Complete Comparison:
Fried Tofu vs. Silken Tofu

Kidney Beans

Similarity: > 95%

Kidney beans are also high in calcium and contains some of the same nutrients. Moreover, kidney beans contains more dietary fiber, Vitamin C, potassium and Vitamin B6 than silken tofu.

For 100 grams of silken tofu and kidney beans:

Silken Tofu (7/8 piece)		Kidney Beans (5/8 cup)
111	calcium (MG)	58
7.2	protein (G)	8.1
1.1	iron (MG)	1.5

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	121
0.2	dietary fiber (G)	6
0.7	sugar (G)	0
0.53	saturated fat (G)	0.33
0.2	Vitamin C (MG)	0.2
0.01	Vitamin E (MG)	0.03
120	potassium (MG)	250
0.05	thiamin (MG)	0.06
0.04	riboflavin (MG)	0.02
0.54	niacin (MG)	0.42
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0.11
44	folate (UG)	23

0.989 | 0.989 | 1.69 Complete Comparison:
Kidney Beans vs. Silken Tofu

Flour

Similarity: > 95%

Flour contains nutrients similar to silken tofu, but in smaller amounts overall. Also, flour contains more dietary fiber, protein and thiamin than silken tofu.

For 100 grams of silken tofu and flour:

Silken Tofu (7/8 piece)		Flour (3/4 cup)
111	calcium (MG)	15
7.2	protein (G)	10
1.1	iron (MG)	1.2

However, silken tofu does contain more calcium than flour by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	364
0.2	dietary fiber (G)	2.7
0.7	sugar (G)	0.27
0.53	saturated fat (G)	0.16
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.06
120	potassium (MG)	107
0.05	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.04
0.54	niacin (MG)	1.3
0.05	pantothenic acid (MG)	0.44
0.05	Vitamin B6 (MG)	0.04
44	folate (UG)	26

0.983 | 0.983 | 2.68 Complete Comparison:
Flour vs. Silken Tofu

Soy Flour

Similarity: > 95%

More nutritionally dense than silken tofu, soy flour is also high in calcium and contains some of the same nutrients. Also, soy flour contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and soy flour:

Silken Tofu (7/8 piece)		Soy Flour (1.25 cup)
111	calcium (MG)	285
7.2	protein (G)	50
1.1	iron (MG)	8.2

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	372
0.2	dietary fiber (G)	16
0.7	sugar (G)	9.3
0.53	saturated fat (G)	1.3
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	0.55
120	potassium (MG)	2090
0.05	thiamin (MG)	1.1
0.04	riboflavin (MG)	0.28
0.54	niacin (MG)	3
0.05	pantothenic acid (MG)	1.6
0.05	Vitamin B6 (MG)	1.1
44	folate (UG)	289

0.975 | 0.975 | 11.51 Complete Comparison:
Soy Flour vs. Silken Tofu

White Beans

Similarity: > 95%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, iron, potassium and riboflavin than silken tofu.

For 100 grams of silken tofu and white beans:

Silken Tofu (7/8 piece)		White Beans (3/8 cup)
111	calcium (MG)	73
7.2	protein (G)	7.3
1.1	iron (MG)	3

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	114
0.2	dietary fiber (G)	4.8
0.7	sugar (G)	0.29
0.53	saturated fat (G)	0.07
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.79
120	potassium (MG)	454
0.05	thiamin (MG)	0.1
0.04	riboflavin (MG)	0.04
0.54	niacin (MG)	0.11
0.05	pantothenic acid (MG)	0.19
0.05	Vitamin B6 (MG)	0.08
44	folate (UG)	65

0.966 | 0.966 | 2.14 Complete Comparison:
White Beans vs. Silken Tofu

Black Beans

Similarity: > 95%

Black beans contain nutrients similar to silken tofu, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, Vitamin C, iron and potassium than silken tofu.

For 100 grams of silken tofu and black beans:

Silken Tofu (7/8 piece)		Black Beans (about 3/8 cup)
111	calcium (MG)	35
7.2	protein (G)	6
1.1	iron (MG)	1.9

However, silken tofu does contain more calcium than black beans by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	91
0.2	dietary fiber (G)	6.9
0.7	sugar (G)	0.23
0.53	saturated fat (G)	0.08
0.2	Vitamin C (MG)	2.7
0.01	Vitamin E (MG)	0.62
120	potassium (MG)	308
0.05	thiamin (MG)	0.14
0.04	riboflavin (MG)	0.12
0.54	niacin (MG)	0.62
0.05	pantothenic acid (MG)	0.18
0.05	Vitamin B6 (MG)	0.06
44	folate (UG)	61

0.962 | 0.962 | 1.89 Complete Comparison:
Black Beans vs. Silken Tofu

Walnut

Similarity: > 95%

More nutritionally dense than silken tofu, walnut is also high in calcium and contains some of the same nutrients. Also, walnut contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and walnut:

Silken Tofu (7/8 piece)		Walnut (7/8 cup)
111	calcium (MG)	98
7.2	protein (G)	15
1.1	iron (MG)	2.9

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	654
0.2	dietary fiber (G)	6.7
0.7	sugar (G)	2.6
0.53	saturated fat (G)	6.1
0.2	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.7
120	potassium (MG)	441
0.05	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.15
0.54	niacin (MG)	1.1
0.05	pantothenic acid (MG)	0.57
0.05	Vitamin B6 (MG)	0.54
44	folate (UG)	98

0.951 | 0.951 | 6.28 Complete Comparison:
Walnut vs. Silken Tofu

Soy Sauce

Similarity: > 95%

Soy sauce contains nutrients similar to silken tofu, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, potassium, riboflavin, niacin and Vitamin B6 than silken tofu.

For 100 grams of silken tofu and soy sauce:

Silken Tofu (7/8 piece)		Soy Sauce (6 tbsps)
111	calcium (MG)	33
7.2	protein (G)	8.1
1.1	iron (MG)	1.5

However, silken tofu does contain more calcium and folate than soy sauce by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	53
0.2	dietary fiber (G)	0.8
0.7	sugar (G)	0.4
0.53	saturated fat (G)	0.07
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0
120	potassium (MG)	435
0.05	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.17
0.54	niacin (MG)	2.2
0.05	pantothenic acid (MG)	0.3
0.05	Vitamin B6 (MG)	0.15
44	folate (UG)	14

0.948 | 0.948 | 2.26 Complete Comparison:
Soy Sauce vs. Silken Tofu

Chickpeas

Similarity: > 95%

More nutritionally dense than silken tofu, chickpeas are also high in calcium and contains some of the same nutrients. Also, chickpeas contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and chickpeas:

Silken Tofu (7/8 piece)		Chickpeas (5/8 cup)
111	calcium (MG)	49
7.2	protein (G)	8.9
1.1	iron (MG)	2.9

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	164
0.2	dietary fiber (G)	7.6
0.7	sugar (G)	4.8
0.53	saturated fat (G)	0.27
0.2	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.35
120	potassium (MG)	291
0.05	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.06
0.54	niacin (MG)	0.53
0.05	pantothenic acid (MG)	0.29
0.05	Vitamin B6 (MG)	0.14
44	folate (UG)	172

0.946 | 0.946 | 3.16 Complete Comparison:
Chickpeas vs. Silken Tofu

Wild Rice

Similarity: > 90%

Wild rice contains nutrients similar to silken tofu, but in smaller amounts overall. Also, wild rice contains more dietary fiber and Vitamin B6 than silken tofu.

For 100 grams of silken tofu and wild rice:

Silken Tofu (7/8 piece)		Wild Rice (5/8 cup)
111	calcium (MG)	3
7.2	protein (G)	4
1.1	iron (MG)	0.6

However, silken tofu does contain more protein, calcium and iron than wild rice by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	101
0.2	dietary fiber (G)	1.8
0.7	sugar (G)	0.73
0.53	saturated fat (G)	0.05
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.24
120	potassium (MG)	101
0.05	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.09
0.54	niacin (MG)	1.3
0.05	pantothenic acid (MG)	0.15
0.05	Vitamin B6 (MG)	0.14
44	folate (UG)	26

0.944 | 0.944 | 1.37 Complete Comparison:
Wild Rice vs. Silken Tofu

Peanut Flour

Similarity: > 90%

More nutritionally dense than silken tofu, peanut flour is also high in calcium and contains some of the same nutrients. Also, peanut flour contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and peanut flour:

Silken Tofu (7/8 piece)		Peanut Flour (1.75 cup)
111	calcium (MG)	140
7.2	protein (G)	52
1.1	iron (MG)	2.1

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	327
0.2	dietary fiber (G)	16
0.7	sugar (G)	8.2
0.53	saturated fat (G)	0.06
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	0.05
120	potassium (MG)	1290
0.05	thiamin (MG)	0.7
0.04	riboflavin (MG)	0.48
0.54	niacin (MG)	27
0.05	pantothenic acid (MG)	2.7
0.05	Vitamin B6 (MG)	0.5
44	folate (UG)	248

0.942 | 0.942 | 10.16 Complete Comparison:
Peanut Flour vs. Silken Tofu

Tofu

Similarity: > 90%

Tofu is also high in calcium and contains some of the same nutrients. Also, tofu contains more Vitamin E and iron than silken tofu.

For 100 grams of silken tofu and tofu:

Silken Tofu (7/8 piece)		Tofu (3/8 cup)
111	calcium (MG)	350
7.2	protein (G)	8.1
1.1	iron (MG)	5.4

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	76
0.2	dietary fiber (G)	0.3
0.7	sugar (G)	0.62
0.53	saturated fat (G)	0.69
0.2	Vitamin C (MG)	0.1
0.01	Vitamin E (MG)	0.01
120	potassium (MG)	121
0.05	thiamin (MG)	0.08
0.04	riboflavin (MG)	0.05
0.54	niacin (MG)	0.2
0.05	pantothenic acid (MG)	0.07
0.05	Vitamin B6 (MG)	0.05
44	folate (UG)	15

0.936 | 0.936 | 2.08 Complete Comparison:
Tofu vs. Silken Tofu

Barley

Similarity: > 90%

More nutritionally dense than silken tofu, barley contains nutrients similar to silken tofu, but in smaller amounts overall. Moreover, barley contains more dietary fiber, protein, iron and potassium than silken tofu.

For 100 grams of silken tofu and barley:

Silken Tofu (7/8 piece)		Barley (1/2 cup)
111	calcium (MG)	29
7.2	protein (G)	9.9
1.1	iron (MG)	2.5

However, silken tofu does contain more calcium than barley by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	352
0.2	dietary fiber (G)	16
0.7	sugar (G)	0.8
0.53	saturated fat (G)	0.24
0.2	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.01	Vitamin E (MG)	0.02
120	potassium (MG)	280
0.05	thiamin (MG)	0.19
0.04	riboflavin (MG)	0.11
0.54	niacin (MG)	4.6
0.05	pantothenic acid (MG)	0.28
0.05	Vitamin B6 (MG)	0.26
44	folate (UG)	23

0.935 | 0.935 | 4.82 Complete Comparison:
Barley vs. Silken Tofu

Lentils

Similarity: > 90%

More nutritionally dense than silken tofu, lentils contain nutrients similar to silken tofu, but in smaller amounts overall. Moreover, lentils contains more dietary fiber, protein, iron and potassium than silken tofu.

For 100 grams of silken tofu and lentils:

Silken Tofu (7/8 piece)		Lentils (1/2 cup)
111	calcium (MG)	19
7.2	protein (G)	9
1.1	iron (MG)	3.3

However, silken tofu does contain more calcium than lentils by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	116
0.2	dietary fiber (G)	7.9
0.7	sugar (G)	1.8
0.53	saturated fat (G)	0.05
0.2	Vitamin C (MG)	1.5
0.01	Vitamin E (MG)	0.11
120	potassium (MG)	369
0.05	thiamin (MG)	0.17
0.04	riboflavin (MG)	0.07
0.54	niacin (MG)	1.1
0.05	pantothenic acid (MG)	0.64
0.05	Vitamin B6 (MG)	0.18
44	folate (UG)	181

0.932 | 0.932 | 2.92 Complete Comparison:
Lentils vs. Silken Tofu

Hazelnut

Similarity: > 90%

More nutritionally dense than silken tofu, hazelnut is also high in calcium and contains some of the same nutrients. Also, hazelnut contains more dietary fiber and protein than silken tofu.

For 100 grams of silken tofu and hazelnut:

Silken Tofu (7/8 piece)		Hazelnut (3.5 ounces)
111	calcium (MG)	123
7.2	protein (G)	15
1.1	iron (MG)	4.4

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	646
0.2	dietary fiber (G)	9.4
0.7	sugar (G)	4.9
0.53	saturated fat (G)	4.5
0.2	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.01	Vitamin E (MG)	15
120	potassium (MG)	755
0.05	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.12
0.54	niacin (MG)	2.1
0.05	pantothenic acid (MG)	0.92
0.05	Vitamin B6 (MG)	0.62
44	folate (UG)	88

0.932 | 0.932 | 7.63 Complete Comparison:
Hazelnut vs. Silken Tofu

Pumpkin Seeds

Similarity: > 90%

More nutritionally dense than silken tofu, pumpkin seeds are also high in calcium and contains some of the same nutrients. Also, pumpkin seeds contains more dietary fiber, protein and iron than silken tofu.

For 100 grams of silken tofu and pumpkin seeds:

Silken Tofu (7/8 piece)		Pumpkin Seeds (1.5 cup)
111	calcium (MG)	55
7.2	protein (G)	19
1.1	iron (MG)	3.3

However, silken tofu does contain more folate than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	446
0.2	dietary fiber (G)	18
0.7	sugar (G)	0
0.53	saturated fat (G)	3.7
0.2	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.01	Vitamin E (MG)	0
120	potassium (MG)	919
0.05	thiamin (MG)	0.03
0.04	riboflavin (MG)	0.05
0.54	niacin (MG)	0.29
0.05	pantothenic acid (MG)	0.06
0.05	Vitamin B6 (MG)	0.04
44	folate (UG)	9

0.929 | 0.929 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Silken Tofu

Peanuts

Similarity: > 90%

More nutritionally dense than silken tofu, peanuts are also high in calcium and contains some of the same nutrients. Also, peanuts contains more dietary fiber and protein than silken tofu.

For 100 grams of silken tofu and peanuts:

Silken Tofu (7/8 piece)		Peanuts (5/8 cup)
111	calcium (MG)	58
7.2	protein (G)	24
1.1	iron (MG)	1.6

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	587
0.2	dietary fiber (G)	8.4
0.7	sugar (G)	4.9
0.53	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.2	Vitamin C (MG)	0
0.01	Vitamin E (MG)	4.9
120	potassium (MG)	634
0.05	thiamin (MG)	0.15
0.04	riboflavin (MG)	0.2
0.54	niacin (MG)	14
0.05	pantothenic acid (MG)	1
0.05	Vitamin B6 (MG)	0.47
44	folate (UG)	97

0.926 | 0.926 | 7.45 Complete Comparison:
Peanuts vs. Silken Tofu

fruits

Goji Berry

Similarity: > 95%

Goji berry is also high in calcium and contains some of the same nutrients. Also, goji berry contains more dietary fiber, protein and Vitamin C than silken tofu.

For 100 grams of silken tofu and goji berry:

Silken Tofu (7/8 piece)		Goji Berry (18 tbsps)
111	calcium (MG)	190
7.2	protein (G)	14
1.1	iron (MG)	6.8

However, silken tofu does contain more potassium, thiamin, riboflavin and niacin than goji berry by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	349
0.2	dietary fiber (G)	13
0.7	sugar (G)	46
0.53	saturated fat (G)	0
0.2	Vitamin C (MG)	48
0.01	Vitamin E (MG)	0
120	potassium (MG)	0
0.05	thiamin (MG)	0
0.04	riboflavin (MG)	0
0.54	niacin (MG)	0
0.05	pantothenic acid (MG)	0
0.05	Vitamin B6 (MG)	0
44	folate (UG)	0

0.959 | 0.959 | 2.51 Complete Comparison:
Goji Berry vs. Silken Tofu

plants and vegetables

Dijon Mustard

Similarity: > 90%

More nutritionally dense than silken tofu, dijon mustard is also high in calcium and contains some of the same nutrients. Also, dijon mustard contains more dietary fiber and protein than silken tofu.

For 100 grams of silken tofu and dijon mustard:

Silken Tofu (7/8 piece)		Dijon Mustard (50 tsps)
111	calcium (MG)	266
7.2	protein (G)	26
1.1	iron (MG)	9.2

However, silken tofu

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	508
0.2	dietary fiber (G)	12
0.7	sugar (G)	6.8
0.53	saturated fat (G)	2
0.2	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.01	Vitamin E (MG)	5.1
120	potassium (MG)	738
0.05	thiamin (MG)	0.81
0.04	riboflavin (MG)	0.26
0.54	niacin (MG)	4.7
0.05	pantothenic acid (MG)	0.81
0.05	Vitamin B6 (MG)	0.4
44	folate (UG)	162

0.932 | 0.932 | 10.48 Complete Comparison:
Dijon Mustard vs. Silken Tofu

Other Nutritional Substitutes

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