Clams vs. Silken Tofu
Nutrition comparison of Cooked Clams and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
clams
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in clams and silken tofu:
- Both clams and silken tofu are high in calcium.
- Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12.
- Clam is a great source of iron.
- Clam is an excellent source of Vitamin A, Vitamin C, potassium and protein.
USDA sources for nutritional information: Clams (Mollusks, clam, mixed species, cooked, moist heat) 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
Clam is high in calories and silken tofu has 59% less calories than clam - clam has 148 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, clams is much heavier in protein, heavier in carbs and much lighter in fat compared to silken tofu per calorie. Clams has a macronutrient ratio of 73:15:13 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Clams | Silken Tofu | |
|---|---|---|
| Protein | 73% | 43% |
| Carbohydrates | 15% | 7% |
| Fat | 13% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Clams and silken tofu contain similar amounts of carbs - clam has 5.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than clam - silken tofu has 0.2g of dietary fiber per 100 grams and clam does not contain significant amounts.
sugar
Silken tofu and clams contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and clam does not contain significant amounts.
Protein
protein
Clam is an excellent source of protein and it has 256% more protein than silken tofu - clam has 25.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Both clams and silken tofu are low in saturated fat - clam has 0.19g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than clam - clam has 67mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Clam is an excellent source of Vitamin C and it has 109 times more Vitamin C than silken tofu - clam has 22.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Clam is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - clam has 171ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and clams contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and clam does not contain significant amounts.
Vitamin K
Silken tofu and clams contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and clam does not contain significant amounts.
The B Vitamins
Clam has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B12. Both clams and silken tofu contain significant amounts of Vitamin B6 and folate.
| Clams | Silken Tofu | |
|---|---|---|
| Thiamin | 0.15 MG | 0.047 MG |
| Riboflavin | 0.426 MG | 0.037 MG |
| Niacin | 3.354 MG | 0.535 MG |
| Pantothenic acid | 0.68 MG | 0.051 MG |
| Vitamin B6 | 0.11 MG | 0.052 MG |
| Folate | 29 UG | 44 UG |
| Vitamin B12 | 98.89 UG | ~ |
Minerals
calcium
Both clams and silken tofu are high in calcium. Silken tofu has 21% more calcium than clam - clam has 92mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Clam is a great source of iron and it has 153% more iron than silken tofu - clam has 2.8mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Clam is an excellent source of potassium and it has 423% more potassium than silken tofu - clam has 628mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than clam per 100 grams, however, clam contains more dha, epa and dpa than silken tofu per 100 grams.
| Clams | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.246 G |
| DHA | 0.146 G | ~ |
| EPA | 0.138 G | ~ |
| DPA | 0.104 G | ~ |
| Total | 0.396 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than clam per 100 grams.
| Clams | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.032 G | 1.835 G |
| other omega 6 | 0.082 G | ~ |
| Total | 0.114 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: Clams (Mollusks, clam, mixed species, cooked, moist heat) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Cooked Clams 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 clams or silken tofu contain more calories in 100 grams?Clam is high in calories and silken tofu has 60% less calories than clam - clam has 148 calories in 100g and silken tofu has 61 calories.
Is clams or silken tofu better for protein?
Clam is a fantastic source of protein and it has 260% more protein than silken tofu - clam has 25.6g of protein per 100 grams and silken tofu has 7.2g of protein.
Does clams or silken tofu contain more calcium?
Both clams and silken tofu are high in calcium. Silken tofu has 20% more calcium than clam - clam has 92mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does clams or silken tofu contain more potassium?
Clam is a rich source of potassium and it has 420% more potassium than silken tofu - clam has 628mg of potassium in 100 grams and silken tofu has 120mg of potassium.