Silken Tofu vs. Chestnut
Nutrition comparison of Silken Tofu and Chestnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and chestnut:
- Chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Chestnut is an excellent source of Vitamin C, dietary fiber and potassium.
- Silken tofu has 14.1 times less sugar than chestnut.
- Silken tofu is an excellent source of calcium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Chestnut (Nuts, chestnuts, european, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chestnut is high in calories and silken tofu has 75% less calories than chestnut - chestnut has 245 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, much lighter in carbs and much heavier in fat compared to chestnut per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for chestnut, 5:87:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Chestnut | |
|---|---|---|
| Protein | 43% | 5% |
| Carbohydrates | 7% | 87% |
| Fat | 50% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and silken tofu has 98% less carbohydrates than chestnut - chestnut has 53g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Chestnut is an excellent source of dietary fiber and it has 24 times more dietary fiber than silken tofu - chestnut has 5.1g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 14.1 times less sugar than chestnut - chestnut has 10.6g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Silken tofu has 126% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both chestnut and silken tofu are low in saturated fat - chestnut has 0.41g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 129 times more Vitamin C than silken tofu - chestnut has 26mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Chestnut and silken tofu contain similar amounts of Vitamin A - chestnut has 1ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Chestnut and silken tofu contain similar amounts of Vitamin E - chestnut has 0.5mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Chestnut and silken tofu contain similar amounts of Vitamin K - chestnut has 7.8ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Chestnut has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both silken tofu and chestnut contain significant amounts of folate.
| Silken Tofu | Chestnut | |
|---|---|---|
| Thiamin | 0.047 MG | 0.243 MG |
| Riboflavin | 0.037 MG | 0.175 MG |
| Niacin | 0.535 MG | 1.342 MG |
| Pantothenic acid | 0.051 MG | 0.554 MG |
| Vitamin B6 | 0.052 MG | 0.497 MG |
| Folate | 44 UG | 70 UG |
Minerals
calcium
Silken tofu is an excellent source of calcium and it has 283% more calcium than chestnut - chestnut has 29mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Chestnut and silken tofu contain similar amounts of iron - chestnut has 0.91mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Chestnut is an excellent source of potassium and it has 393% more potassium than silken tofu - chestnut has 592mg 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 chestnut contain small amounts of beta-carotene.
| Silken Tofu | Chestnut | |
|---|---|---|
| beta-carotene | 4 UG | 14 UG |
| lutein + zeaxanthin | ~ | 13 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than chestnut per 100 grams.
| Silken Tofu | Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.093 G |
| Total | 0.246 G | 0.093 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than chestnut per 100 grams.
| Silken Tofu | Chestnut | |
|---|---|---|
| linoleic acid | 1.835 G | 0.776 G |
| Total | 1.835 G | 0.776 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 Chestnut (Nuts, chestnuts, european, roasted) .
Silken Tofu g
()
|
Daily Values (%) |
Chestnut 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 % |
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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 % |
|
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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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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 % |
|
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 % |
|
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 chestnut or silken tofu contain more calories in 100 grams?Chestnut is high in calories and silken tofu has 80% less calories than chestnut - chestnut has 245 calories in 100g and silken tofu has 61 calories.
Is chestnut or silken tofu better for protein?
Silken tofu has 130% more protein than chestnut - chestnut has 3.2g of protein per 100 grams and silken tofu has 7.2g of protein.
Does chestnut or silken tofu have more carbohydrates?
By weight, chestnut is high in carbohydrates and silken tofu has 100% fewer carbohydrates than chestnut - chestnut has 53g of carbs for 100g and silken tofu has 1.2g of carbohydrates.
Does chestnut or silken tofu contain more calcium?
Silken tofu is a rich source of calcium and it has 280% more calcium than chestnut - chestnut has 29mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does chestnut or silken tofu contain more potassium?
Chestnut is a rich source of potassium and it has 390% more potassium than silken tofu - chestnut has 592mg of potassium in 100 grams and silken tofu has 120mg of potassium.