Big Mac vs. Silken Tofu
Nutrition comparison of Big Mac and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and silken tofu:
- Both big mac and silken tofu are high in calcium.
- Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, silken tofu contains more pantothenic acid and Vitamin B6.
- Big mac has signficantly more dietary fiber than silken tofu.
- Big mac is a great source of protein.
- Silken tofu has 16 times less carbohydrates than big mac.
- Silken tofu has 6.1 times less saturated fat than big mac.
USDA sources for nutritional information: Big Mac (McDONALD'S, BIG MAC) 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
Big mac is high in calories and silken tofu has 76% less calories than big mac - big mac has 257 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, big mac is much lighter in protein, much heavier in carbs and similar to silken tofu for fat. Big mac has a macronutrient ratio of 18:31:51 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Silken Tofu | |
|---|---|---|
| Protein | 18% | 43% |
| Carbohydrates | 31% | 7% |
| Fat | 51% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 16 times less carbohydrates than big mac - big mac has 20.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Big mac has signficantly more dietary fiber than silken tofu - big mac has 1.6g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Big mac and silken tofu contain similar amounts of sugar - big mac has 4g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Big mac is a great source of protein and it has 65% more protein than silken tofu - big mac has 11.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 6.1 times less saturated fat than big mac - big mac has 3.8g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than big mac - big mac has 36mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Big mac and silken tofu contain similar amounts of Vitamin C - big mac has 0.4mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Silken tofu and big mac contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin E
Silken tofu and big mac contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Silken tofu and big mac contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more thiamin, riboflavin, niacin and Vitamin B12, however, silken tofu contains more pantothenic acid and Vitamin B6. Both big mac and silken tofu contain significant amounts of folate.
| Big Mac | Silken Tofu | |
|---|---|---|
| Thiamin | 0.176 MG | 0.047 MG |
| Riboflavin | 0.209 MG | 0.037 MG |
| Niacin | 3.384 MG | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | 46 UG | 44 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Both big mac and silken tofu are high in calcium. Big mac has a little more calcium (5%) than silken tofu by weight - big mac has 116mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Big mac has 80% more iron than silken tofu - big mac has 2mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Big mac has 51% more potassium than silken tofu - big mac has 181mg of potassium per 100 grams and silken tofu has 120mg of potassium.
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: Big Mac (McDONALD'S, BIG MAC) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Big Mac 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 big mac or silken tofu contain more calories in 100 grams?Big mac is high in calories and silken tofu has 80% less calories than big mac - big mac has 257 calories in 100g and silken tofu has 61 calories.
Is big mac or silken tofu better for protein?
Big mac is a great source of protein and it has 70% more protein than silken tofu - big mac has 11.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Does big mac or silken tofu have more carbohydrates?
By weight, silken tofu has 16 times fewer carbohydrates than big mac - big mac has 20.1g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does big mac or silken tofu contain more calcium?
Both big mac and silken tofu are high in calcium. Big mac has a little more calcium ( 10%) than silken tofu by weight - big mac has 116mg of calcium in 100 grams and silken tofu has 111mg of calcium.