Silken Tofu vs. Dijon Mustard
Nutrition comparison of Silken Tofu and Dijon Mustard
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
dijon mustard
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and dijon mustard:
- Both dijon mustard and silken tofu are high in calcium.
- Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Dijon mustard has signficantly more Vitamin E than silken tofu.
- Dijon mustard is an excellent source of dietary fiber, iron, potassium and protein.
- Silken tofu has 73% less saturated fat than dijon mustard.
- Silken tofu has 8.7 times less sugar than dijon mustard.
- Silken tofu has signficantly less carbohydrates than dijon mustard.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and Dijon Mustard (Spices, mustard seed, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Dijon mustard is high in calories and silken tofu has 88% less calories than dijon mustard - dijon mustard has 508 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, silken tofu is much heavier in protein, lighter in carbs and lighter in fat compared to dijon mustard per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for dijon mustard, 19:22:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | Dijon Mustard | |
|---|---|---|
| Protein | 43% | 19% |
| Carbohydrates | 7% | 22% |
| Fat | 50% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has signficantly less carbohydrates than dijon mustard - dijon mustard has 28.1g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Dijon mustard is an excellent source of dietary fiber and it has 60 times more dietary fiber than silken tofu - dijon mustard has 12.2g of dietary fiber per 100 grams and silken tofu has 0.2g of dietary fiber.
sugar
Silken tofu has 8.7 times less sugar than dijon mustard - dijon mustard has 6.8g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Dijon mustard is an excellent source of protein and it has 264% more protein than silken tofu - dijon mustard has 26.1g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Silken tofu has 73% less saturated fat than dijon mustard - dijon mustard has 2g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
Vitamins
Vitamin C
Dijon mustard has 34 times more Vitamin C than silken tofu - dijon mustard has 7.1mg of Vitamin C per 100 grams and silken tofu has 0.2mg of Vitamin C.
Vitamin A
Dijon mustard and silken tofu contain similar amounts of Vitamin A - dijon mustard has 2ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Dijon mustard has signficantly more Vitamin E than silken tofu - dijon mustard has 5.1mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Dijon mustard and silken tofu contain similar amounts of Vitamin K - dijon mustard has 5.4ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Dijon mustard has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Silken Tofu | Dijon Mustard | |
|---|---|---|
| Thiamin | 0.047 MG | 0.805 MG |
| Riboflavin | 0.037 MG | 0.261 MG |
| Niacin | 0.535 MG | 4.733 MG |
| Pantothenic acid | 0.051 MG | 0.81 MG |
| Vitamin B6 | 0.052 MG | 0.397 MG |
| Folate | 44 UG | 162 UG |
Minerals
calcium
Both dijon mustard and silken tofu are high in calcium. Dijon mustard has 140% more calcium than silken tofu - dijon mustard has 266mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Dijon mustard is an excellent source of iron and it has 730% more iron than silken tofu - dijon mustard has 9.2mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Dijon mustard is an excellent source of potassium and it has 515% more potassium than silken tofu - dijon mustard has 738mg 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 dijon mustard contain small amounts of beta-carotene.
| Silken Tofu | Dijon Mustard | |
|---|---|---|
| beta-carotene | 4 UG | 18 UG |
| lutein + zeaxanthin | ~ | 568 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, dijon mustard has more alpha linoleic acid (ALA) than silken tofu per 100 grams.
| Silken Tofu | Dijon Mustard | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 3.792 G |
| Total | 0.246 G | 3.792 G |
omega 6s
Comparing omega-6 fatty acids, dijon mustard has more linoleic acid than silken tofu per 100 grams.
| Silken Tofu | Dijon Mustard | |
|---|---|---|
| linoleic acid | 1.835 G | 5.921 G |
| other omega 6 | ~ | 0.25 G |
| Total | 1.835 G | 6.171 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 Dijon Mustard (Spices, mustard seed, ground) .
Silken Tofu g
()
|
Daily Values (%) |
Dijon Mustard 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 % |
|
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 % |
|
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 % |
|
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 dijon mustard or silken tofu contain more calories in 100 grams?Dijon mustard is high in calories and silken tofu has 90% less calories than dijon mustard - dijon mustard has 508 calories in 100g and silken tofu has 61 calories.
Is dijon mustard or silken tofu better for protein?
Dijon mustard is a fantastic source of protein and it has 260% more protein than silken tofu - dijon mustard has 26.1g of protein per 100 grams and silken tofu has 7.2g of protein.
Does dijon mustard or silken tofu contain more calcium?
Both dijon mustard and silken tofu are high in calcium. Dijon mustard has 140% more calcium than silken tofu - dijon mustard has 266mg of calcium in 100 grams and silken tofu has 111mg of calcium.
Does dijon mustard or silken tofu contain more iron?
Dijon mustard is an abundant source of iron and it has 730% more iron than silken tofu - dijon mustard has 9.2mg of iron in 100 grams and silken tofu has 1.1mg of iron.
Does dijon mustard or silken tofu contain more potassium?
Dijon mustard is a rich source of potassium and it has 520% more potassium than silken tofu - dijon mustard has 738mg of potassium in 100 grams and silken tofu has 120mg of potassium.