Cheddar Cheese vs. Silken Tofu
Nutrition comparison of Cheddar Cheese and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and silken tofu:
- Both silken tofu and cheddar cheese are high in calcium.
- Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) 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
Cheddar cheese is high in calories and silken tofu has 85% less calories than cheddar cheese - silken tofu has 61 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is lighter in protein, lighter in carbs and much heavier in fat compared to silken tofu per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Silken Tofu | |
|---|---|---|
| Protein | 23% | 43% |
| Carbohydrates | 3% | 7% |
| Fat | 74% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and cheddar cheese are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than cheddar cheese - silken tofu has 0.2g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Silken tofu and cheddar cheese contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Cheddar cheese is an excellent source of protein and it has 219% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and silken tofu has 97% less saturated fat than cheddar cheese - silken tofu has 0.53g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Silken tofu has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and cheddar cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - cheddar cheese has 337ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than silken tofu - cheddar cheese has 24iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and cheddar cheese contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Silken tofu and cheddar cheese contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Cheddar cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more niacin. Both cheddar cheese and silken tofu contain significant amounts of thiamin, Vitamin B6 and folate.
| Cheddar Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.029 MG | 0.047 MG |
| Riboflavin | 0.428 MG | 0.037 MG |
| Niacin | 0.059 MG | 0.535 MG |
| Pantothenic acid | 0.41 MG | 0.051 MG |
| Vitamin B6 | 0.066 MG | 0.052 MG |
| Folate | 27 UG | 44 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both silken tofu and cheddar cheese are high in calcium. Cheddar cheese has 540% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Silken tofu has 693% more iron than cheddar cheese - silken tofu has 1.1mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Silken tofu has 58% more potassium than cheddar cheese - silken tofu has 120mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than silken tofu per 100 grams.
| Cheddar Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.246 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, both cheddar cheese and silken tofu contain significant amounts of linoleic acid.
| Cheddar Cheese | Silken Tofu | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 1.835 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cheddar Cheese g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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 % |
|
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 % |
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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 silken tofu or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and silken tofu has 90% less calories than cheddar cheese - silken tofu has 61 calories in 100g and cheddar cheese has 403 calories.
Is silken tofu or cheddar cheese better for protein?
Cheddar cheese is a fantastic source of protein and it has 220% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does silken tofu or cheddar cheese contain more calcium?
Both silken tofu and cheddar cheese are high in calcium. Cheddar cheese has 540% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.