Parmesan Cheese vs. Silken Tofu
Nutrition comparison of Parmesan 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
parmesan cheese
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and silken tofu:
- Both parmesan cheese and silken tofu are high in calcium.
- Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more folate.
- Parmesan cheese is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) 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
Parmesan cheese is high in calories and silken tofu has 84% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and silken tofu has 61 calories.
For macronutrient ratios, parmesan cheese is lighter in protein, lighter in carbs and heavier in fat compared to silken tofu per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for silken tofu, 42:7:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Silken Tofu | |
|---|---|---|
| Protein | 38% | 42% |
| Carbohydrates | 3% | 7% |
| Fat | 59% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and silken tofu are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and silken tofu has 1.2g of carbohydrates.
dietary fiber
Silken tofu has more dietary fiber than parmesan cheese - silken tofu has 0.2g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and silken tofu contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and silken tofu has 0.7g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 399% more protein than silken tofu - parmesan cheese has 35.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and silken tofu has 96% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and silken tofu has 0.53g of saturated fat.
cholesterol
Silken tofu has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and silken tofu does not contain significant amounts.
Vitamins
Vitamin C
Silken tofu and parmesan cheese contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than silken tofu - parmesan cheese has 207ug of Vitamin A per 100 grams and silken tofu does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than silken tofu - parmesan cheese has 19iu of Vitamin D per 100 grams and silken tofu does not contain significant amounts.
Vitamin E
Parmesan cheese and silken tofu contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and silken tofu has 0.01mg of Vitamin E.
Vitamin K
Parmesan cheese and silken tofu contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and silken tofu has 2ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, pantothenic acid and Vitamin B12, however, silken tofu contains more folate. Both parmesan cheese and silken tofu contain significant amounts of thiamin, niacin and Vitamin B6.
| Parmesan Cheese | Silken Tofu | |
|---|---|---|
| Thiamin | 0.039 MG | 0.047 MG |
| Riboflavin | 0.332 MG | 0.037 MG |
| Niacin | 0.271 MG | 0.535 MG |
| Pantothenic acid | 0.453 MG | 0.051 MG |
| Vitamin B6 | 0.091 MG | 0.052 MG |
| Folate | 7 UG | 44 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both parmesan cheese and silken tofu are high in calcium. Parmesan cheese has 967% more calcium than silken tofu - parmesan cheese has 1184mg of calcium per 100 grams and silken tofu has 111mg of calcium.
iron
Parmesan cheese and silken tofu contain similar amounts of iron - parmesan cheese has 0.82mg of iron per 100 grams and silken tofu has 1.1mg of iron.
potassium
Parmesan cheese and silken tofu contain similar amounts of potassium - parmesan cheese has 92mg of potassium per 100 grams and silken tofu has 120mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both parmesan cheese and silken tofu contain significant amounts of alpha linoleic acid (ALA).
| Parmesan Cheese | Silken Tofu | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.246 G |
| Total | 0.297 G | 0.246 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.272 G | 1.835 G |
| Total | 0.272 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: Parmesan Cheese (Cheese, parmesan, hard) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Parmesan Cheese g
()
|
Daily Values (%) |
Silken Tofu g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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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 parmesan cheese or silken tofu contain more calories in 100 grams?Parmesan cheese is high in calories and silken tofu has 80% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and silken tofu has 61 calories.
Is parmesan cheese or silken tofu better for protein?
Parmesan cheese is a fantastic source of protein and it has 400% more protein than silken tofu - parmesan cheese has 35.8g of protein per 100 grams and silken tofu has 7.2g of protein.
Does parmesan cheese or silken tofu contain more calcium?
Both parmesan cheese and silken tofu are high in calcium. Parmesan cheese has 970% more calcium than silken tofu - parmesan cheese has 1184mg of calcium in 100 grams and silken tofu has 111mg of calcium.