Coconut Milk vs. Silken Tofu
Nutrition comparison of Coconut Milk and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and silken tofu:
- Both silken tofu and coconut milk are high in calcium.
- Silken tofu has 74% less saturated fat than coconut milk.
- Silken tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
- Silken tofu has signficantly more protein than coconut milk.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) 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
Coconut milk has 49% less calories than silken tofu - silken tofu has 61 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is much lighter in protein, much heavier in carbs and heavier in fat compared to silken tofu per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for silken tofu, 43:7:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Silken Tofu | |
|---|---|---|
| Protein | 3% | 43% |
| Carbohydrates | 37% | 7% |
| Fat | 60% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both silken tofu and coconut milk are low in carbohydrates - silken tofu has 1.2g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
The carbs in silken tofu are made of 78% sugar and 22% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
dietary fiber
Silken tofu has more dietary fiber than coconut milk - silken tofu has 0.2g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Silken tofu and coconut milk contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and coconut milk has 2.5g of sugar.
Protein
protein
Silken tofu has signficantly more protein than coconut milk - silken tofu has 7.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Silken tofu has 74% less saturated fat than coconut milk - silken tofu has 0.53g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
Vitamins
Vitamin C
Silken tofu and coconut milk contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than silken tofu - coconut milk has 63ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than silken tofu - coconut milk has 42iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Silken tofu and coconut milk contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
Vitamin K
Silken tofu and coconut milk contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Silken tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Silken Tofu | |
|---|---|---|
| Thiamin | ~ | 0.047 MG |
| Riboflavin | ~ | 0.037 MG |
| Niacin | ~ | 0.535 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.052 MG |
| Folate | ~ | 44 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both silken tofu and coconut milk are high in calcium. Coconut milk has 69% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Silken tofu has 270% more iron than coconut milk - silken tofu has 1.1mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Silken tofu has 532% more potassium than coconut milk - silken tofu has 120mg of potassium per 100 grams and coconut milk has 19mg 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: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Coconut Milk 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 silken tofu or coconut milk contain more calories in 100 grams?Coconut milk has 50% less calories than silken tofu - silken tofu has 61 calories in 100g and coconut milk has 31 calories.
Is silken tofu or coconut milk better for protein?
Silken tofu has signficantly more protein than coconut milk - silken tofu has 7.2g of protein per 100 grams and coconut milk has 0.21g of protein.
Does silken tofu or coconut milk have more carbohydrates?
By weight, both silken tofu and coconut milk are low in carbohydrates - silken tofu has 1.2g of carbs for 100g and coconut milk has 2.9g of carbohydrates. the carbs in silken tofu are made of 80% sugar and 20% dietary fiber, whereas the carbs in coconut milk comprise of 100% sugar.
Does silken tofu or coconut milk contain more calcium?
Both silken tofu and coconut milk are high in calcium. Coconut milk has 70% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and coconut milk has 188mg of calcium.